Download - Pocket Posh Complete Calorie Counter: Your Guide to Thousands of Foods from Grocery Stores and Restaurants

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PamAbrams,FeliciaStoler,JennaBell,MaggieMoon,KristenCarlucci,DinaAronson

POCKETPOSH®COMPLETECALORIECOUNTER

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Contents

FOODCOUNTSBeansandLegumesBeveragesBreadsandCrackersCerealsCheeseCondiments,Dressings,Marinades,andSpreadsDairyProductsDessertsandSweetTreatsEggsEntréesandSideDishesFatsandOilsFishFruitsGelatinsandPuddingsGrainsandRicesHerbsandSpicesMeats

Nuts,Seeds,andButtersPastasPoultrySeafoodSnacksSoups,Sauces,andGraviesSoyFoodsSportsBarsSportsDrinksSweetenersVegetablesDININGOUT

preface

Knowingwhat’s inyour food isessential tomakingbetter choices to reach and maintain a healthyweight.Thechallengeisthatwithsomanychoicesin grocery stores and restaurants today, it’simpossible to instinctively know just how nutritious(ornot)manyfoodsare.Inalotofcases,ahandfulof very similar products can have wildly differentamountsofcaloriesorsodium, forexample.That’swhatmakesthisbookaninvaluablecompanion.

Notableexceptionsare fresh fruitsandvegetables,whicharealwayshealthychoices.Thesimplegoalto include a fruit or vegetable every time you eat,whether it’samealorsnack, isasmartwaytogetinto the habit of eating a nutrient-rich diet. There’salsoagoodchancethatyou’llnaturallybetakinginfewer calories, saturated fats, and sodium and awholelotmorefiber,vitamins,andminerals.

Awell-balanceddietwill also includewholegrains,leanproteins,andgood fats.Forallof these foodsandeverythinginbetween,knowingwhatyouputinyourbodyisgoingtohelpyoubalanceyourcalories

inwithyourcaloriesout.

I hope youmake themost of this pocket guide tohelpyoukeeptrackofwhatyoueatand thatyou’llfeel empowered to make better choices for yourwaistlineandyouroverallhealthandwell-being.

Eating right really works, and I am honored thatyou’vepickedup thisbookasan important part ofgettingthere.Here’stoahealthieryou.

D.MiltonStokes,MPH,RD

introduction

HealthyWeightFundamentals

Reachingandmaintainingahealthyweightisaboutbalancingcalories inwithcaloriesout.Caloriesareaway to thinkabout theamountofenergyyougetout of food and the amount of energy your bodyburnsduringexercise.

•Protein and carbohydrates provide 4 calories pergram.•Fatprovides9caloriespergram.• Walking for 5 minutes burns about 15 calories;sleepingburnsabout1calorieperminute.

Toloseweight,youhavetoburnmorecaloriesthanyoutakein.Thisisnotgroundbreakingnews,butitcertainly can be challenging to put into action. Inaddition to keeping track of calories by using thispocket guide, here are seven tips to livinghealthfully:

1.Moreproduce.Eat lotsof vegetablesand fruitsinavarietyofcolors,withoutaddedsugars,fats,or

salt.Fresh,roasted,andsautéedarehealthierwaystoenjoythesefoods.

2.Goodcarbs.Choosebetter carbohydrates fromhigh-fiber foods such as whole grains, beans, andvegetables over refined grains and fried potatoes.Bettercarbohydratescanalsobefoundinfruitsandlow-fatdairyproducts.

3. Proteins to prefer. Pick healthy proteins fromplant sources such as beans, nuts, and soyproducts.Seafoodalsooffersgoodproteinchoices.Ifincludingpoultryandmeat,chooseleantypesandroast,bake,broil,poach,orsauté.

4.Healthyfats.Don’tbeafraidofhealthyfatsfromunsaturatedsourcessuchasliquidoils(e.g.,canolaoil, vegetable oil, olive oil) and foods such asavocado, salmon and other fatty fish, nuts, andwholegrains.Dolimitsaturatedfatsandavoidtransfats.

5. Stay hydrated. Drink water and tea to stayhydrated. Enjoying fruits and vegetables with highwater content also contributes to hydration. Someexamples are cucumbers, watermelon, grapefruit,celery,peppers,andtomatoes.

6. Get moving. Move more, every day. Look foropportunitiestoworkphysicalactivityintoyourday.Ifit’shardtofindtimetogettothegym,joinasportsteamortakeadanceclass.Lookforotherwaystomovemore:Takethestairs,takeawalk,liftweightsduring commercial breaks— where there’s a will,there’saway.

7. Track and assess. Keep track of how you’redoinginadietandexercisejournal.Seehowyou’redoingcomparedtoyourgoals,makingadjustmentswhere there’s room for improvement. Simply beingmoreawareofwhatyou’reeatingeverydayisdoingsomethingrightforyourhealth.

CarbohydratestoLoveOurbodieslovecarbohydrates.What’snottolove?They’re the preferred fuel source for the brain;wecan use them for energy now or store them forenergylater;someprovidedietaryfiber;andwecanget them fromavarietyofwholegrains, fruits,andvegetables.

FruitsandVegetables• Aim for 2.5 to 4.5 cups of fruits and vegetableseveryday,andgoalittleheavieronthevegetables.

•Givethemacenter-of-plateroleinyourmealsandsnacks.•Mix itupandchoose fromgreen,yellow,orange,red,purple,andwhite fruitsandveggies toget themost out of the different vitamins, minerals,antioxidants, andother phytonutrients theyhave tooffer. Deeper in color often means richer innutrients.•Fresh fruitsandveggiesaredeliciousandwillbemost affordable when they’re in season for yourlocalarea.•Frozenfruitsandveggiesareoftenflash-frozentoretain flavor, quality, and nutrients. They’re a greatchoice. Just be sure to flip the package around tothe Nutrition Facts Panel to make sure there’s noaddedsaltorsugar.•Cannedfruitsandveggiesaregoodtohaveinthepantry(cannedandjarredtomatoproductscometomind). However, because they often come withaddedsugar,salt,andpreservatives,seekoutfreshandfrozenbeforecanned.

WholeGrains•At leasthalfofyourdailygrainsshouldbewholegrains,butwhynotaimformore?Wholegrainsofferimportant B vitamins, trace minerals, healthy fats,

andgoodcarbs.•Manywhole-grainingredientswillcontaintheword“whole”intheirname,e.g.,wholewheat.• Some whole-grain foods don’t include the word“whole,” e.g., brown rice, oats, oatmeal, andwheatberries.• Ingredients that are never whole grain areenriched flour, degerminated corn meal, bran, andwheatgerm.• Sometimes descriptors such as “durum,”“semolina,” “organic,” or “multigrain” appear onpackaging,but these termsdon’tnecessarilymeantheingredientcontainswholegrain.•Whenthefirstingredientisarefinedgrainandthesecondingredientisawholegrain,there’sachancethat the food in question could contain anywherefrom1%to49%wholegrain.• Fiber is important, but it’s not everythingwhen itcomestowholegrain.Fibercontentsinwholegrainvary;plus,somehigh-fiberproductscontainbranorother added fiber without providing much wholegrain.To be fair, not all carbs are created equal, andcarbohydrates deserve their bad reputation whenthinking about sugar-sweetened beverages (e.g.,

sodas), fried potatoes, and snack foods, breads,andpastasmadewithrefinedgrains.Mostofthesefoods are not just poor-quality carbohydrates, theyareoverallpoor-nutritionfoods.Makethemostofyourcarbohydratechoicesfromavarietyofvegetables,fruits,andwholegrains;enjoythemwithouttoomuchaddedsugar,fat,orsalt,andyou’llbeontherighttrack.

HealthyFatsSayyestogoodfats!They’regoodforyou,andtheymake food taste great. Including the right kinds offats in your diet helps your body stay fuller longerthan fat-free meals, and they also help the bodyabsorbessentialvitaminsandminerals.

TheU.S.DietaryGuidelines, theAmericanDieteticAssociation, and other experts agree that 20% to35% of calories should be coming from fats everyday.At9caloriespergram,thatmeansabout44to78 grams of fat per day for a 2000-calorie diet.Though there are different types of fats, it’simportant to remember thatall fatshave9caloriespergram.

Most of your daily fat intake should come fromunsaturated sources, that is, polyunsaturated fats

(PUFA)andmonounsaturatedfats(MUFA).KeepingPUFAsandMUFAsstraightcangetconfusing,soitmay be helpful to remember that both types aregood for you and that they will be liquid at roomtemperature(sorry,thatrulesoutbutter).

Both types of unsaturated fats are important in ahealthy diet, and many foods will have acombinationoffatsinthem,thoughsomefoodsareknown for higher PUFAs or higher MUFAs (seebelowforexamples).

Youmayhaveheardaboutomega-3andomega-6fats.Theyaretypesofgood-for-youPUFAsthatcanbe found in seafood, walnuts, pecans, flaxseedsandflaxseedoil,andvegetableoils(soybean,corn,andsafflower).

For MUFAs, one of the most popular sources isolive oil. You can also find plenty of MUFAs inavocadoes; nuts such as almonds, cashews, andpeanuts;olives;peanutbutterandpeanutoil;canolaoil;sunfloweroil;orsesameseedsandsesameoil.

Healthyfatsareimportanttoweightlossandweightmaintenancewhentheyareincludedinavarieddietthat balances calories from food (energy in) with

caloriesburnedthroughexercise(energyout).Theydo even more good when they are replacingsaturatedortransfats.

Saturatedfatiseasytospotbecauseitwillbesolidat room temperature (e.g., butter, hard cheeses,shortening, lard,cream,bacon).Youcanstillenjoythese foods, but inmoderation.Experts agree thatwe should keep saturated fat below 10% of theday’scalories(about22gramsperdayfora2000-caloriediet).Theyalsoagreethat transfatsshouldbe limitedasmuchaspossible; they’remost oftenfoundincommerciallyproducedpackagedfoodandwillshowupontheNutritionFactsPanel.

Enjoy a variety of foods and reach for good fatsmoreoftenthannot,andyou’llbeonyourwaytoahealthierwayofeatingforlife.

ProteinPowerfromPlantsandAnimalsThe body needs protein for just about everythingfrom healthy hair, skin, and nails; to transportingnutrients in the bloodstream to provide energy; tobuilding, maintaining, and repairing muscle. Weneed to get protein just about every day since thebodydoesn’thaveaway tostoreaminoacids, thebuildingblocksofproteins.

Mostadultsneed50to65gramsofproteinperday.Most Americans get much more than that, mostlyfromanimalsources.There’sroominahealthydietforbothplantandanimalproteins.

The benefit of plant proteins is that they arecholesterol-freeandwillbelowinsaturatedfatsandhighinfiber.Theyarealsotypicallymoreaffordablethan meat. Examples are beans, nuts, tofu, andwholegrains.Expertsusedtothinkthatplantfoodshad to be carefully combined to provide completeproteins comparable to animal protein, but recentstudiessuggestthateatingavarietyofplant-basedproteinthroughoutthedaydoesthejob.

When choosing animal sources, look for lower-fatdairy products and the leanest cuts of meat. Anexceptionmaybefattyfishsuchassalmon,herring,andmackerel,whichprovideheart-healthyomega-3fats, which are polyunsaturated fats. Recall thatunsaturated fats are the better fats to choose;saturated fats should be limited (and trans fatsshouldsimplybeavoided).

ToolsforSuccessChange can be hard, and that includes changingeating and exercising habits. Having useful

resourcesonhandcanmaketheprocesseasier.Toset yourself up for success, check out thesuggestions on the next page for helpful kitchentools, informationaboutcommonportionsizes, tipsonhowtokeepafoodjournal,andtheABCsofhowtoreadafoodlabel.

HandyThingstoHaveAroundtheKitchenIfyou’renewtocountingcaloriesandtrackingyourintake, it canbehelpful tohave the tools listedonthe next page so that you get a good sense ofportionsizes.Itmayalsobehelpfultousethesamecups, bowls, and plates at home during thisprocess. This can be especially useful whenmeasuringoutcereals,grains,pastas,anddrinks.

•Basiccalculator•Foodscalethatmeasuresgrams•Setofmeasuringspoons(1Tbsp,1/2Tbsp,1tsp,1/2tsp,1/4tsp)• Set of dry measuring cups (1 cup, 1/2 cup, 1/3cup,1/4cup,1/8cup)•Measuringcup for liquids (withmarkings forbothcupsandounces)

CommonPortionSizesandConversions

Usethetablebelowtoconvertmeasurementsfromfoodpackagesintomoreunderstandableterms.Forexample, maybe visualizing 237 milliliters doesn’tcomeintofocusrightaway,soyouconsultthechartand see that it’s the same as 8 fluid ounces or 1cup, which are measurements that you are morefamiliar with. Another way to use this table is toconvertaportionsize from thisbook to theportionsizeyouplanoneating.

LiquidorVolumeMeasures1teaspoon 1/3tablespoon 5ml1tablespoon 1/2fluidounce 3teaspoons 15ml2tablespoons 1fluidounce 1/8cup 30ml1/4cup 2fluidounces 4tablespoons 59ml

1/3cup 22/3fluidounces 5tablespoons&1teaspoon 79ml

1/2cup 4fluidounces 8tablespoons 118ml

2/3cup 51/3fluidounces 10tablespoons&2teaspoons 158ml

3/4cup 6fluidounces 12tablespoons 177ml7/8cup 7fluidounces 14tablespoons 207ml1cup 8fluidounces12pint 16tablespoons 237ml2cups 16fluidounces/1pint 32tablespoons 473ml4cups 32fluidounces 1quart 946ml1pint 16fluidounces/1pint 32tablespoons 473ml2pints 32fluidounces 1quart 946ml

8pints 1gallon/128fluidounces

4quarts 3.78liters

4quarts 1gallon/128fluid 1gallon 3.78

ounces liters1liter 1.057quarts 1liter128fluidounces 1gallon 4quarts 3.78

liters

DryorWeightMeasurements1ounce 30gramswhenrounded,

28.35gramstobeexact2ounces 55grams3ounces 85grams4ounces 1/4pound 115grams8ounces 1/2pound 230grams12ounces 3/4pound 340grams16ounces 1pound 454grams32ounces 2pounds 907grams

ExpertTipsforKeepingaFoodandExerciseJournalThepurposeofkeepingafoodjournalissothatyouknowhowyou’redoingcomparedtoyourgoals.Themore you know, the easier it is to see where youneedtofocusyoureffortsforimprovement.Youcankeep your journal in a physical notebook, on yoursmart phone, on your computer, or somecombinationofthose.Findwhatworksbestforyourlifestyle.Theimportantthingistokeepanaccuraterecord.Herearesomehelpfultipsandstrategies:

•Writedowntheday,date,andthatday’sgoalsfor

intakeandexercise.• Food or beverage, if it passes your lips, write itdown.•Entercaloriesforallfoods,plusanyothernutrientsyou’dliketotrack.•Notetheeatingoccasion(mealsandsnacks)andthetimeofday,ifpossible.•Notethecookingmethodifitapplies(e.g.,baked,fried,steamed).•Notethebrandnameofaproductifitapplies.• Don’t forget foods like the bread rolls that comeoutbeforeamaindish,beverages,condiments,and things thatmayhavebeenaddedduringpreparationsuchasaddedfats,sugars,andsalt—everythingcounts!•Keep trackofdailyphysicalactivitybynoting thenumberofminutes,theintensity(e.g.,light,medium,hard),andabriefdescriptionoftheactivity.• Feel great when youmeet your goals, and don’tget discouraged about the ones you haven’treachedyet.Keepworkingonthem,andyourhardworkwill pay off. Better yet, once eating right andexercising becomes a habit, it won’t even be hardwork;it’llbehabit.

samplefoodandexercisejournal

Day,Date:Saturday,1/01Today’sGoals:1500caloriesFewerthan16.6gramsofsaturatedfatAtleast25gramsoffiber;lessthan1500milligramsofsodiumAtleast30minutesofanyphysicalactivity

EatingOccasion&Time Food Calories Saturated

Fat Fiber Sodium

Breakfast,8a.m.Morningsnack,10:30a.m.Lunch,1p.m.Afternoonsnack,4p.m.Dinner,7p.m.

TotalINGoals 1500 <16.6g >25g <1500mg

Differences(+/–)

HowtoReadFoodLabelsThe Nutrition Facts Panel is based on a 2000-caloriedietandappliestopeople4yearsofageandolder. It includes serving size, servings percontainer,calories,totalfat,saturatedfat,

cholesterol,sodium,totalcarbohydrate,dietaryfiber,sugars,protein,vitaminsAandC,calcium,andiron.Most labels will also list trans fat, and some willvoluntarilylistadditionalvitaminsandminerals.

•Servingsize.Takeacloselookattheservingsize,because that iswhat all thenutrition information isbased on. If you eat more than the serving size,you’regettingmorecaloriesthanthelabellists,andif youeat less than theservingsize,you’regettingfewercaloriesandothernutrients.

• Daily value. The percentage Daily Value (DV)showshowafoodcontributestoa2000-caloriediet,whichmayormaynotapplytoyourindividualgoals,but it does give a ballpark idea of how a food fitsintoanoverallday’sdiet.

If a single snack food supplies 50% of the day’ssodium,evenifthatnumberisfora2000-caloriediet,ittellsyouthatifyouchoosetoeatthatfood, you’ll need to keep the sodium down in therestofthefoodsyoueatthatday.

For fiber, protein, vitamins, andminerals, if a foodhas 10% to 19% DV, it may qualify to say it’s a“good”sourceofthatnutrient;for20%DVorhigher,

it may qualify to say it’s a “great,” “excellent,” or“rich”source.

• Ingredient statement. Ingredients are in order byweight from high to low. If the first ingredient iswholewheat,it’sagoodsign.Ontheotherhand,ifit’s sugar, you may want to think twice about thatfood. The eight major allergens will also be listedhere (wheat, eggs, fish, shellfish, milk, tree nuts,peanuts,andsoy).

BEANSANDLEGUMESItem Serving

SizeCalories Protein Carb Fiber Sugar Total

FatSatFat

Sodium

Adzukibeans,ArrowheadMills

1/4cup 183 11 37 5 1 0.0 0.0 0

Adzukibeans,Eden,canned,unsalted,fatfree

1/2cup 124 8 21 6 0 0.0 0.0 11

Adzukibeans,canned,withsalt

1/2cup 147 9 28 8 0 0.1 0.0 280

Beansoupmix,13varieties,dry,Bob’sRedMill

1/2cup 322 20 56 6 2 2.0 0.0 19

Beansprouts,canned

1/2cup 9 1 2 1 0 0.0 0.0 15

Blackbeans,canned

1/2cup 127 8 24 6 5 0.0 0.0 178

Blackbeans,canned,50%lesssalt,DelMonte

1/2cup 70 5 17 6 1 0.0 0.0 260

Blackbeans,canned,unsalted,fat-free,Eden

1/2cup 100 7 18 6 0 0.0 0.0 15

Black-eyedpeas,cooked

1/2cup 99 7 18 6 3 0.5 0.1 3

Black-eyedpeas,cookedwithsalt

1/2cup 99 7 18 6 3 0.5 0.1 204

Black-eyedpeas,cookedwithoutsalt

1/2cup 82 3 17 4 3 0.3 0.1 3

Broadbeans,cookedwithsalt

1/2cup 94 6 17 5 2 0.3 0.1 205

Broadbeans,cookedwithoutsalt

1/2cup 94 6 17 5 2 0.3 0.1 4

Broad 1/2cup 53 4 9 3 2 0.4 0.1 235

beans,young,cookedwithsaltanddrainedButterbeans,canned,DelMonte

1/2cup 70 6 18 5 1 0.0 0.0 440

Butterbeans,frozen,BirdsEye

1/2cup 100 5 18 4 2 0.0 0.0 220

Cannellinibeans,canned

1/2cup 110 8 20 6 2 0.0 0.0 340

Cannellinibeans,canned,unsalted,Eden

1/2cup 100 6 17 5 1 1.0 0.0 40

Item ServingSize

Calories Protein Carb Fiber Sugar TotalFat

SatFat

Sodium

Chickpeaorgarbanzobeans,canned,unsalted,Eden

1/2cup 130 7 23 5 1 1.0 0.0 30

Chilibeanmix,

1/2cup 100 7 19 5 2 0.0 0.0 150

canned,withkidney,pinto,&blackbeansChili-stylebeans,canned,mediumspicy,BushBrothers

1/2cup 120 6 20 6 0 1.0 0.5 480

Chili-stylebeans,canned,mild,BushBrothers

1/2cup 120 6 20 6 0 1.0 0.5 480

Chili-stylebeans,canned,spicy,BushBrothers

1/2cup 120 6 20 6 0 1.0 0.5 480

Favabeans,canned

1/2cup 100 6 17 5 0 0.5 0.0 250

Favabeans,cookedwithsalt

1/2cup 94 6 17 5 2 0.3 0.1 205

Favabeans,cookedwithoutsalt

1/2cup 94 6 17 5 2 0.3 0.1 205

Garbanzobeans

1/4cup 155 8 26 7 5 2.6 0.3 10

Garbanzobeans,cooked

1/2cup 134 7 22 6 4 2.1 0.2 6

Garbanzobeans,cookedwithsalt

1/2cup 139 8 23 6 4 2.2 0.2 207

Goldengrambeans,cookedwithsalt

1/2cup 89 6 16 6 2 0.3 0.1 202

Goldengrambeans,cookedwithoutsalt

1/2cup 89 6 16 6 2 0.3 0.1 2

Goldengrambeans,dry

1/4cup 147 10 27 7 3 0.5 0.1 6

Greatnorthernbeans

1/4cup 144 9 27 9 1 0.5 0.2 6

Greatnorthernbeans,canned,Westbrae

1/2cup 100 7 19 6 2 0.0 0.0 140

Green&yellowItalianbeans,cutand

1/2cup 35 1 5 2 2 0.0 0.0 0

frozen,BirdsEyeGreenbeans,canned,drained

1/2cup 15 1 3 1 1 0.1 0.0 170

Greenbeans,cookedfromfrozenwithsaltanddrained

1/2cup 17 1 4 2 1 0.1 0.0 159

Item ServingSize


SatFat

Sodium

Greenbeans,cookedfromfrozenwithoutsaltanddrained

1/2cup 18 1 4 2 1 0.1 0.0 1

Greenbeans,cookedwithsaltanddrained

1/2cup 23 1 5 2 1 0.2 0.0 155

Greenbeans,cooked

1/2cup 23 1 5 2 1 0.2 0.0 1

withoutsaltanddrainedGreenbeans,frozen

1/2cup 25 1 5 2 1 0.1 0.0 2

Greengrambeans,cookedwithsalt

1/2cup 68 5 12 5 1 0.2 0.1 155

Greengrambeans,cookedwithoutsalt

1/2cup 68 5 12 5 1 0.2 0.1 1

Greengrambeans,dry

1/4cup 147 10 27 7 3 0.5 0.1 6

Greenpeas,cannedwithliquid

1/2cup 42 3 8 3 3 0.2 0.0 200

Greenpeas,cannedwithoutsalt

1/2cup 42 3 8 3 3 0.2 0.0 7

Greenpeas,fresh

1/2cup 59 4 11 4 4 0.3 0.1 4

Greenpeas,frozen

1/2cup 62 4 11 4 4 0.3 0.1 86

Greensplitpeas,cookedwithsalt

1/2cup 93 7 16 7 2 0.3 0.0 190

Greensplitpeas,cookedwithoutsalt

1/2cup 94 7 17 7 2 0.3 0.0 2

Gungopeas,young,fresh

1/2cup 99 5 17 4 2 1.2 0.3 4

Horsebeans,young

1/2cup 58 4 9 3 5 0.5 0.1 40

Jacksonwonderbeans,canned,heirloom,Westbrae

1/2cup 100 5 19 5 0 0.0 0.0 135

Kidneybeans

1/4cup 142 10 26 11 1 0.4 0.1 10

Kidneybeans,canned

1/2cup 71 4 12 5 2 0.5 0.1 252

Kidneybeans,canned,darkred,BushBrothers

1/2cup 111 7 18 6 2 0.9 0.0 221

Kidneybeans,

1/2cup 108 7 19 5 0 0.4 0.1 202

cookedwithsaltKidneybeans,cookedwithoutsalt

1/2cup 108 7 19 5 0 0.4 0.1 1

Lentils 1/4cup 169 12 29 15 1 0.5 0.1 3Lentils,cookedwithsalt

1/2cup 109 9 19 8 2 0.4 0.0 228

Item ServingSize


SatFat

Sodium

Lentils,cookedwithoutsalt

1/2cup 109 9 19 8 2 0.4 0.0 2

Lentils,red,Bob’sRedMill

1/2cup 320 24 54 5 5 0.0 0.0 9

Limabeans,baby,young,cookedfromfrozenwithsaltanddrained

1/2cup 89 6 17 5 1 0.3 0.1 225

Limabeans,

1/2cup 89 6 17 5 1 0.3 0.1 25

baby,young,cookedfromfrozenwithoutsaltanddrainedLimabeans,large,cookedwithsalt

1/2cup 98 7 18 6 2 0.3 0.1 202

Limabeans,large,cookedwithoutsalt

1/2cup 98 7 18 6 2 0.3 0.1 2

Limabeans,large,young,cookedfromfrozenanddrained

1/2cup 88 5 16 5 1 0.3 0.1 59

Lupinbeans,cookedwithsalt

1/2cup 99 13 8 2 2 2.5 0.3 204

Mungbeansprouts,cannedanddrained

1/2cup 7 1 1 0 1 0.0 0.0 87

Mungbeansprouts,cookedwithsaltanddrained

1/2cup 12 1 2 0 2 0.1 0.0 153

Mungbeansprouts,cookedwithoutsaltanddrained

1/2cup 13 1 3 0 2 0.1 0.0 6

Mungbeansprouts,fresh

1/2cup 11 1 2 1 1 0.1 0.0 2

Mungbeans,cookedwithsalt

1/2cup 89 6 16 6 2 0.3 0.1 202

Mungbeans,dry

1/4cup 147 10 27 7 3 0.5 0.1 6

Mungbeans,cookedwithoutsalt

1/2cup 89 6 16 6 2 0.3 0.1 2

Mungobeans,cookedwithsalt

1/2cup 89 6 16 5 2 0.5 0.0 207

Mungobeans,cooked

1/2cup 89 6 16 5 2 0.5 0.0 6

withoutsaltNatto,fermentedsoybeans

1/2cup 180 15 12 5 4 9.4 1.4 6

Navybeans

1/4cup 143 9 26 10 2 0.6 0.1 2

Item ServingSize


SatFat

Sodium

Navybeans,canned

1/2cup 96 6 17 4 0 0.4 0.1 381

Navybeans,cookedwithsalt

1/2cup 119 7 22 9 0 0.5 0.1 201

Navybeans,cookedwithoutsalt

1/2cup 119 7 22 9 0 0.5 0.1 0

No-eyedpeas,young,fresh

1/2cup 116 6 20 4 3 1.4 0.3 4

Pigeonpeas,cookedwithsalt

1/2cup 103 6 20 6 1 0.3 0.1 205

Pigeonpeas,young,cooked

1/2cup 94 5 17 5 2 1.2 0.1 204

withsaltanddrainedPigeonpeas,young,cookedwithoutsaltanddrained

1/2cup 111 6 19 6 2 1.4 0.1 4

Pigeonpeas,young,fresh

1/2cup 111 6 19 6 2 1.4 0.1 4

Pinkbeans,cookedwithsalt

1/2cup 127 8 24 5 0 0.4 0.1 202

Pinkbeans,cookedwithoutsalt

1/2cup 127 8 24 5 0 0.4 0.1 2

Pintobeans,canned

1/2cup 73 4 13 4 0 0.7 0.1 250

Pintobeans,cookedandmashed

1/2cup 73 4 13 4 0 0.7 0.1 4

Pintobeans,cookedwithsalt

1/2cup 122 8 22 8 0 0.6 0.1 202

Pinto 1/2cup 122 8 22 8 0 0.6 0.1 1

beans,cookedwithoutsaltRedbeans,small,Bob’sRedMill

1/2cup 306 22 55 6 0 1.0 0.0 22

Redgrampeas,cookedwithsalt

1/2cup 103 6 20 6 1 0.3 0.1 205

Redgrampeas,young,cookedwithsaltanddrained

1/2cup 94 5 17 5 2 1.2 0.1 204

Redgrampeas,young,cookedwithoutsaltanddrained

1/2cup 94 5 17 5 2 1.2 0.1 4

Redgrampeas,young,fresh

1/2cup 116 6 20 4 3 1.4 0.3 4

Redpinto

1/2cup 96 6 18 7 1 0.3 0.1 4

beans,cooked

Item ServingSize


SatFat

Sodium

Refriedbeans,canned,fat-free

1/2cup 67 5 11 4 1 0.4 0.1 372

Refriedbeans,canned,vegetarian

1/2cup 71 4 11 4 1 0.7 0.1 366

Runnerbeans,canned,scarletheirloom,Westbrae

1/2cup 100 6 20 7 1 0.0 0.0 140

Shelliebeans,cannedwithliquid

1/2cup 26 1 5 3 1 0.2 0.0 284

Soldierbeans,canned,Europeanheirloom,Westbrae

1/2cup 90 6 16 5 0 0.0 0.0 140

Soybeansprouts,steamedwithsalt

1/2cup 50 5 7 0 0 2.8 0.4 153

Soybean 1/2cup 50 5 7 0 0 2.8 0.4 6

sprouts,steamedwithoutsaltSoybeansprouts,stir-friedwithsalt

1/2cup 78 8 6 1 0 4.4 0.0 155

Soybeans,edamame,preparedfromfrozenwithoutsalt

1/2cup 95 8 8 4 2 4.0 0.5 5

Troutbeans,canned,heirloom,Westbrae

1/2cup 100 7 18 6 0 0.0 0.0 140

Whitebeans,canned

1/2cup 97 6 18 4 0 0.2 0.1 4

Whitebeans,cookedwithsalt

1/2cup 118 8 21 5 0 0.3 0.1 206

Whitebeans,cookedwithoutsalt

1/2cup 118 8 21 5 0 0.3 0.1 5

Yambean,fresh

1/2cup 25 0 6 3 1 0.1 0.0 3

BEVERAGESAlcoholItem Serving


FatSatFat

Sodium

Aquavit,80proof

1.5floz 96 0 0 0 0 0 0 1

Aquavit,86proof

1.5floz 104 0 0 0 0 0 0 1

Aquavit,90proof

1.5floz 110 0 0 0 0 0 0 1

Aquavit,94proof

1.5floz 115 0 0 0 0 0 0 1

Aquavit,100proof

1.5floz 123 0 0 0 0 0 0 1

Beer,ale 12floz 147 1 13 0 0 0 0 34Beer,amber 12floz 169 2 14 0 0 0 0 44Beer,amberbock

12floz 166 1 15 0 0 0 0 9

Beer,blackandtan

12floz 174 2 18 0 0 0 0 9

Beer,dark 12floz 150 1 13 0 0 0 0 34Beer,dark,classic

12floz 159 1 15 0 0 0 0 9

Beer,draft,genuine

12floz 143 1 13 0 0 0 0 7

Beer,draft,genuinelight

12floz 110 1 7 0 0 0 0 6

Beer,draft, 12floz 151 2 13 0 0 0 0 9

goldenBeer,draft,goldenlight

12floz 110 1 7 0 0 0 0 9

Beer,extragold

12floz 150 1 11 0 11 0 0 11

Beer,lager 12floz 102 1 6 1 0 0 0 14Beer,light 12floz 104 0 2 0 0 0 0 4Beer,nonalcoholic

12floz 74 1 14 0 11 0 0 10

Beer,original

12floz 151 1 11 0 11 0 0 11

Beer,paleale

12floz 179 2 17 0 0 0 0 9

Bourbon,80proof

1.5floz 104 0 0 0 0 0 0 1

Bourbon,86proof

1.5floz 113 0 0 0 0 0 0 1

Bourbon,90proof

1.5floz 118 0 0 0 0 0 0 1

Bourbon,94proof

1.5floz 124 0 0 0 0 0 0 1

Bourbon,100proof

1.5floz 133 0 0 0 0 0 0 1

Brandy,80proof

1.5floz 104 0 0 0 0 0 0 1

Brandy,86proof

1.5floz 113 0 0 0 0 0 0 1

Brandy,90proof

1.5floz 118 0 0 0 0 0 0 1

Brandy,94proof

1.5floz 124 0 0 0 0 0 0 1

Brandy,100proof

1.5floz 133 0 0 0 0 0 0 1

Daiquiri,frozen

8floz 446 0 7 0 7 0 0 5

cocktailGin,80proof

1.5floz 104 0 0 0 0 0 0 1

Gin,86proof

1.5floz 113 0 0 0 0 0 0 1

Gin,90proof

1.5floz 118 0 0 0 0 0 0 2

Gin,94proof

1.5floz 124 0 0 0 0 0 0 1

Gin,100proof

1.5floz 133 0 0 0 0 0 0 1

Ginandtoniccocktail

6floz 117 0 6 0 6 0 0 5

Highballcocktail

6floz 118 0 0 0 0 0 0 16

LongIslandicedtea

6floz 142 0 11 0 0 0 0 7

Maltbeverage,Zima

8floz 126 0 21 0 11 0 0 20

Manhattancocktail

6floz 213 0 6 0 6 0 0 5

Item ServingSize


SatFat

Sodium

Margarita 1.5floz 94 0 6 0 6 0 0 2Martini 1.5floz 103 0 1 0 0 0 0 1Mintjulepcocktail

1.5floz 108 0 6 0 6 0 0 1

Piña 1.5floz 82 0 11 0 0 1 1 3

coladaRum,80proof

1.5floz 104 0 0 0 0 0 0 1

Rum,86proof

1.5floz 113 0 0 0 0 0 0 1

Rum,90proof

1.5floz 118 0 0 0 0 0 0 1

Rum,94proof

1.5floz 124 0 0 0 0 0 0 1

Rum,100proof

1.5floz 133 0 0 0 0 0 0 1

Sangria 5floz 98 0 13 0 0 0 0 10Tequila,80proof

1.5floz 104 0 0 0 0 0 0 1

Tequila,86proof

1.5floz 113 0 0 0 0 0 0 1

Tequila,90proof

1.5floz 118 0 0 0 0 0 0 1

Tequila,94proof

1.5floz 124 0 0 0 0 0 0 1

Tequila,100proof

1.5floz 133 0 0 0 0 0 0 1

Vodka,86proof

1.5floz 113 0 0 0 0 0 0 1

Vodka,90proof

1.5floz 118 0 0 0 0 0 0 1

Vodka,94proof

1.5floz 124 0 0 0 0 0 0 1

Vodka,100proof

1.5floz 133 0 0 0 0 0 0 1

Whiskey,80proof

1.5floz 96 0 0 0 0 0 0 0

Whiskey,86proof

1.5floz 104 0 0 0 0 0 0 0

Whiskey, 1.5floz 110 0 0 0 0 0 0 0

90proofWhiskey,94proof

1.5floz 115 0 0 0 0 0 0 0

Winecooler

5floz 71 0 8 0 0 0 0 12

Wine,port

5floz 236 0 20 0 11 0 0 13

Wine,red

5floz 125 0 4 0 1 0 0 6

Wine,white

5floz 123 0 3 0 1 0 0 5

BEVERAGES,CoffeeandTeaItem Serving


FatSatFat

Sodium

Cappuccino,withfat-freemilk

8floz 53 5 7 0 7 0 0 73

Cappuccino,withlowfatmilk

8floz 73 5 7 0 7 0 0 73

Coffee,brewed

8floz 2 0 0 0 0 0.02 0 0

Coffee,brewed,decaf

8floz 0 0 0 0 0 0 0 0

Coffee,iced,sweetened

6floz 52 1 17 0 16 0.5 0.5 20

Coffee,instant,powdered

1tbsp 7 0 1 0 0 0 0.2 1

Coffee,instant,powdered,decaf

1tbsp 12 1 2 0 0 0.2 0.09 1

Espresso,restaurantprepared

6floz 4 0 0 0 0 0.18 0.09 14

Espresso,restaurantprepared,decaf

6floz 0 0 0 0 0 0.18 0.09 14

Frappuccino,caramel,StarbucksontheGo

6floz 116 5 30 0 26 2.5 1.5 85

Frappuccino,coffee,StarbucksontheGo

6floz 116 5 31 0 27 2.5 1.5 85

Frappuccino,mocha,lite,StarbucksontheGo

6floz 58 5 10 0 9 2.5 1.5 80

Frappuccino,mocha,StarbucksontheGo

6floz 103 6 28 0 26 3 2 80

Frappuccino,vanilla,StarbucksontheGo

6floz 116 5 31 0 26 2.5 1.5 85

Tea,black 8floz 0 0 0 0 0 0 0 0Tea,black,Englishbreakfast

8floz 0 0 0 0 0 0 0 0

Tea,chai,original

8floz 0 0 0 0 0 0 0 0

Tea,chai,original,decaf

8floz 0 0 0 0 0 0 0 0

Tea,green 8floz 0 0 0 0 0 0 0 0Tea,herbal,BengalSpice

8floz 0 0 0 0 0 0 0 0

Tea,herbal,caffeinefree

8floz 0 0 0 0 0 0 0 0

Tea,herbal,chamomile

8floz 2 0 0 0 0 0 0 2

Tea,iced,black,sweetened

8floz 85 0 22 0 22 0 0 15

Tea,iced,black,unsweetened

8floz 0 0 0 0 0 0 0 0

Tea,mint 8floz 0 0 0 0 0 0.01 0 0Tea,sweet 8floz 114 0 31 0 31 0 0 10Tea,unsweetened

8floz 2 0 0 0 0 0 0 3

BEVERAGES,JuiceItem Serving


FatSatFat

Sodium

Appleciderdrink

8floz 127 0 30 0 26 0 0 25

Applejuice 8floz 106 0 29 0 27 0 0 0Applejuice,unsweetened

8floz 110 0 11 0 10 0.13 0.02 4

Apricotjuice 8floz 124 0 32 0 29 0 0 15Blueberryjuice

8floz 130 0 31 1 28 0 0 15

Cherryjuice 8floz 136 0 34 0 32 0 0 15Cherrysoft 8floz 103 0 23 0 23 0 0 40

drink,Kool-AidBurstsClamandtomatojuice

6floz 115 1 11 0 3 0.2 0 362

Cranberryjuice

8floz 104 0 26 0 26 0 0 15

Dietcranberrygrapefruitjuice,SoBeLean

8floz 5 0 1 0 0 0 0 15

Dietcranberryraspberryjuice

8floz 10 0 2 0 2 0 0 10

Dietwhitegrapejuice

8floz 10 0 2 0 2 0 0 10

Energydrink,AmpEnergy

8floz 110 0 12 0 12 0 0 27

Energydrink,sugarfree,AmpEnergy

8floz 5 0 1 0 0 0 0 31

Energydrink,withcaffeine&vitaminBcomplex

8floz 108 0 11 0 10 0.08 0 84

Flavoredwater,BlackberryRush,ClearFruit

8floz 91 0 23 0 23 0 0 0

Flavoredwater,CherryBlast,ClearFruit

8floz 91 0 23 0 23 0 0 0

Fruitpunch 8floz 133 0 50 0 50 0 0 45Fruitpunch,Tropicana

8floz 165 1 40 0 40 0 0 30

Grapejuice 8floz 152 0 38 0 38 0 0 10Grapejuice,CapriSun

8floz 95 0 25 0 25 0 0 15

Grapejuice,Kool-AidBursts

8floz 114 0 24 0 24 0 0 35

Grapefruitjuice

8floz 122 0 29 0 28 0 0 0

Grapefruit,rubyredcocktail,20%juice

8floz 132 0 32 0 32 0 0 0

Guavanectar

8floz 143 0 15 1 14 0.09 0.03 3

Kiwistrawberrydrink,10%juice

8floz 122 0 30 0 30 0 0 0

Lemonade,CountryTime

8floz 87 0 23 0 23 0 0 90

Lemonade,pink

8floz 106 0 29 0 28 0 0 5

Item ServingSize


SatFat

Sodium

Lemonade,sugar-free,CrystalLight

8floz 5 0 0 0 0 0 0 10

Lemonade,Tropicana

8floz 122 0 29 0 28 0 0 20

Mandarinorangemangodrink,10%juice

8floz 122 0 29 0 29 0 0 0

Mangojuice

8floz 133 1 34 0 28 0 0 70

O2Perform,FierceGrape,Gatorade

8floz 62 0 6 0 5 0 0 39

O2Perform,FruitPunch,Gatorade

8floz 62 0 6 0 5 0 0 39

O2Perform,GlacierFreeze,Gatorade

8floz 62 0 6 0 5 0 0 39

O2Perform,Lemon-Lime,Gatorade

8floz 62 0 6 0 5 0 0 39

O2Perform,Lemonade,Gatorade

8floz 62 0 6 0 5 0 0 39

O2Perform,RainLime,Gatorade

8floz 62 0 6 0 5 0 0 39

Papayadrink,premium,20%juice

8floz 142 0 35 0 35 0 0 0

Peachmangojuice

8floz 10 0 2 0 2 0 0 65

Peachmangojuice,V8Splash

8floz 89 1 8 0 7 0 0 29

Peachmangojuice,V8V-Fusion

8floz 118 0 11 0 11 0 0 28

Pineappleorangejuice,TropicanaTropics

8floz 126 1 32 0 32 0 0 25

Prunejuice 8floz 173 1 42 3 16 0 0 35Sparklingclementinejuice,IZZE

8floz 87 0 33 0 31 0 0 15

Sparklinggrapefruitjuice,IZZE

8floz 96 1 37 0 37 0 0 15

Strawberrybananajuice,V8V-Fusion

8floz 118 0 12 0 10 0 0 28

Strawberrybananasmoothie

8floz 124 1 29 1 27 0 0 10

Strawberryjuice

8floz 72 1 7 0 7 0.4 0.02 1

Sunrise,classicorange,CrystalLight

8floz 5 0 0 0 0 0 0 20

Tangerinejuice

8floz 143 1 37 0 31 0 0 75

Tomatojuice

8floz 48 1 4 1 3 0 0 280

TropicalColadaSmoothie,V8Splash

8floz 98 1 9 0 7 0 0 20

Vegetablejuice,V8

8floz 50 1 4 1 3 0 0 198

Vita-Boomcranberrygrapefruit,SoBe

8floz 98 0 28 0 27 0 0 10

Vita-Boomorangecarrot,SoBe

8floz 88 0 24 0 23 0 0 10

BEVERAGES,MilkandNondairyItem Serving


FatSatFat

Sodium

Almondmilk,AlmondBreeze

8floz 63 1 8 1 7 3 0 153

Almondmilk,

8floz 120 1 21 1 20 3 0 160

chocolate,AlmondBreezeBreakfastdrink,orange

8floz 103 0 11 0 7 0 0 2

Breakfastdrink,orange,preparedfrompowdered

8floz 118 0 13 0 12 0 0 5

Breakfastdrink,orange,reducedsugar

8floz 10 0 1 0 0 0 0 5

Breakfastdrink,orange,withaddnutrients

8floz 127 0 13 0 8 0 0 54

Breakfastdrink,orange,withpulp,preparedfromfrozenconcwithwater

8floz 118 0 12 0 12 0.14 0.02 10

Dietshake,cappuccinodelight,Slim-Fast

8floz 123 10 25 5 18 6 2 200

Dietshake,creamy

8floz 130 20 6 4 1 9 1.5 260

chocolate,Slim-FastDietshake,Frenchvanilla,Slim-Fast

8floz 123 10 24 5 17 6 2.5 200

Dietshake,highprotein,chocolate,extracreamy,Slim-Fast

8floz 130 15 24 5 13 5 2 220

Dietshake,lowercarb,vanillacream,Slim-Fast

8floz 123 20 4 2 1 9 1.5 220

Dietshake,richchocolateroyale,Slim-Fast

8floz 151 10 40 5 35 3 1 220

Item ServingSize


SatFat

Sodium

Hotcocoa,preparedfromdrymixwithwater

8floz 132 1 12 1 9 0.55 0.33

Hotcocoa,preparedfromrecipewithmilk

8floz 185 4 11 1 10 2.34 1.43

Milk,fat-free 8floz 90 9 13 0 12 0 0 130Milk,lowfat1%

8floz 118 10 14 0 11 3 2 143

Milk,reducedfat2%

8floz 122 8 11 0 11 5 3 100

Milk,whole 8floz 146 8 11 0 11 8 5Ricemilk 8floz 144 3 28 2 0 2 0Ricemilk,RiceDreamHeartwise

8floz 130 1 27 3 9 2 0

Soymilk 8floz 127 11 12 3 1 5 1 135Soymilk,allflavors,enhanced

8floz 102 7 8 1 6 4.5 0.5

Soymilk,assortedflavors,light,withcalcium,vitaminsA&D

8floz 107 5 19 2 16 1.5 0.1

Soymilk,assortedflavors,lowfat,withcalcium,vitaminsA&D

8floz 98 4 16 2 8 1.4 0.0

Soymilk,chocolate

8floz 143 5 23 1 18 3.5 0.5

Soymilk,chocolate,light,withcalcium,vitaminsA&D

8floz 107 5 19 2 16 1.5 0.1

Soymilk,chocolate,nonfat,withcalcium,vitaminsA&D

8floz 100 6 19 0 8 0.1 0.0

Soymilk,chocolate,withcalcium,vitaminsA&D

8floz 143 5 23 1 18 3.5 0.5

Soymilk,unsweetened,Silk

8floz 80 7 4 1 1 4 0.5

Soymilk,vanilla&original,withcalciumandvitaminsA&D,unsweetened

8floz 77 6 9 1 1 1.9 0.2

Soymilk,vanilla,light,Silk

8floz 80 6 10 1 7 2 0

Soymilk,vanilla,Silk

8floz 100 6 10 1 7 3.5 0.5

Soymilk,withcalcium,vitaminsA&D

8floz 98 6 11 0 8 3.3 0.5

BEVERAGES,SodaandWaterItem Serving Calories Protein Carb Fiber Sugar Total Sat Sodium

Size Fat Fat7Up 8floz 100 0 26 0 26 0 0 507Up,cherry

8floz 98 0 26 0 26 0 0 50

A&Wcreamsoda

8floz 117 0 31 0 31 0 0 30

Blackcherrysoda

8floz 113 0 41 0 41 0 0 45

Cherry-citrussoda

8floz 110 0 31 0 31 0 0 70

CherryCoke

8floz 100 0 28 0 28 0 0 4

Cherrycola

8floz 107 0 39 0 39 0 0 45

Cherrylemon-limesoda

8floz 103 0 39 0 39 0 0 10

Chocolateflavoredsoda

8floz 101 0 11 0 11 0 0 88

Clubsoda 8floz 0 0 0 0 0 0 0 45CokeClassic

8floz 94 0 27 0 27 0 0 9

CokeClassic,caffeine-free

8floz 94 0 27 0 27 0 0 9

Cola 8floz 89 0 10 0 9 0.02 0 4Cola,caffeine-free

8floz 98 0 11 0 11 0 0 4

Cranberry 8floz 89 0 25 0 25 0 0 15

gingeraleDiet7Up 8floz 0 0 0 0 0 0 0 35Diet7Up,cherry

8floz 0 0 0 0 0 0 0 35

Dietblackcherrysoda

8floz 0 0 0 0 0 0 0 45

Dietcherry-citrussoda

8floz 0 0 0 0 0 0 0 25

DietCherryCoke

8floz 1 0 0 0 0 0 0 4

Dietcherrycola

8floz 0 0 0 0 0 0 0 45

DietCoke 8floz 1 0 0 0 0 0 0 4Dietcranberrygingerale

8floz 0 0 0 0 0 0 0 50

Dietcreamsoda

8floz 0 0 0 0 0 0 0 35

DietDocShasta

8floz 0 0 0 0 0 0 0 45

DietDrPepper

8floz 0 0 0 0 0 0 0 35

DietDrPepper,caffeine-free

8floz 0 0 0 0 0 0 0 35

DietFrenchvanillacream

8floz 1 0 0 0 0 0 0 20

sodaDietgingerale

8floz 0 0 0 0 0 0 0 60

Dietgrapesoda

8floz 0 0 0 0 0 0 0 45

Dietorangesoda

8floz 0 0 0 0 0 0 0 45

Dietorangesoda,withsaccharin&aspartame

8floz 0 0 0 0 0 0 0 55

DietPepsi,caffeine-free

8floz 0 0 0 0 0 0 0 25

Item ServingSize


SatFat

Sodium

DietPepsiJazz

8floz 0 0 0 0 0 0 0

DietPepsilime 8floz 0 0 0 0 0 0 0DietPibbXtra 8floz 1 0 0 0 0 0 0Dietrootbeer 8floz 0 0 0 0 0 0 0DietSierraMist,lemon-lime

8floz 0 0 0 0 0 0 0

DietSprite 8floz 3 0 0 0 0 0 0DrPepper 8floz 98 0 27 0 27 0 0DrPepper,caffeine-free

8floz 98 0 27 0 27 0 0

Dr.Shasta 8floz 107 0 39 0 39 0 0Frenchvanillacreamsoda

8floz 107 0 30 0 30 0 0

Fresca 8floz 3 0 0 0 0 0 0Gingerale 8floz 79 0 22 0 22 0 0GrapeFanta 8floz 112 0 31 0 31 0 0Grapesoda 8floz 127 0 48 0 48 0 0MelloYellosoda

8floz 114 0 32 0 32 0 0

MountainDew 8floz 105 0 31 0 31 0 0MountainDew,caffeine-free

8floz 105 0 31 0 31 0 0

Orangecreamsoda

8floz 116 0 44 0 44 0 0

Orangesoda 8floz 133 0 49 0 49 0 0Orangesoda,Crush

8floz 116 0 34 0 34 0 0

Orangesoda,Sunkist

8floz 126 0 35 0 35 0 0

Peachsoda 8floz 113 0 43 0 43 0 0Pepsilime 8floz 96 0 27 0 27 0 0PibbXtra 8floz 94 0 26 0 26 0 0Rootbeer 8floz 106 0 30 0 30 0 0SierraMist,lemon-lime

8floz 100 0 26 0 26 0 0

Sprite 8floz 96 0 10 0 9 0.02 0Tabsoda 8floz 1 0 0 0 0 0 0Water,bottled,noncarbonated

8floz 0 0 0 0 0 0 0

Water,seltzer 8floz 0 0 0 0 0 0 0Water,sparkling,Perrier

8floz 0 0 0 0 0 0 0

Water,tonic 8floz 89 0 24 0 24 0 0

BREADSANDCRACKERSItem Serving


FatSatFat

Sodium

Bagel,cinnamonraisin,3”

1 188 7 38 2 4 1.0 0.0 222

Bagel,cinnamonraisin,3.5”–4”

1 273 10 55 2 6 1.7 0.3 322

Bagel,cinnamonraisin,4.5”

1 358 13 72 3 8 2.0 0.4 422

Bagel,cinnamonraisin,mini,2.5”

1 71 3 14 1 2 2.0 0.0 84

Bagel,cinnamonraisin,toasted,3.5”

1 191 7 39 2 4 1.2 0.2 225

Bagel,cinnamonraisin,toasted,4”

1 291 11 59 3 6 1.8 0.3 343

Bagel,cinnamonraisin,toasted,

1 362 13 73 3 8 2.0 0.4 426

4.5”Bagel,cinnamonraisin,toasted,mini,2.5”

1 71 3 14 1 2 0.4 0.0 83

Bagel,oatbran,3”

1 176 7 37 3 1 0.8 0.1 350

Bagel,oatbran,3.5”–4”

1 268 11 56 4 2 1.3 0.2 532

Bagel,oatbran,4.5”

1 334 14 70 5 2 1.6 0.3 664

Bagel,oatbran,mini,2.5”

1 66 3 14 1 0 0.3 0.0 132

Bagel,onion,enriched,withcalciumpropionate,3’

1 171 7 35 2 4 1.0 0.3 309

Bagel,onion,enriched,withcalciumpropionate,3",toasted

1 187 7 37 2 4 1.1 0.2 312

Bagel,onion,enriched,withcalciumpropionate,3.5”

1 270 11 53 2 5 1.7 0.4 470

Bagel,onion,enriched,withcalciumpropionate,3.5”,toasted

1 285 11 57 3 6 1.7 0.3 475

Bagel,onion,enriched,withcalciumpropionate,4”

1 270 11 53 2 5 1.7 0.4 470

Bagel,onion,enriched,withcalciumpropionate,4",toasted

1 285 11 57 3 6 1.7 0.3 475

Bagel,onion,enriched,withcalciumpropionate,4.5”

1 337 13 66 3 7 2.1 0.5 587

Bagel,onion,enriched,withcalciumpropionate,4.5”,toasted

1 354 14 70 3 7 2.1 0.4 590

Item ServingSize


SatFat

Sodium

Bagel,onion,mini,enriched,withcalciumpropionate,2.5”

1 67 3 13 1 1 0.4 0.3 116

Bagel,onion,mini,enriched,withcalciumpropionate,2.5”,toasted

1 69 3 14 1 1 0.4 0.1 115

Bagel,plain,enriched,withcalciumpropionate,3”

1 171 7 35 2 4 1.0 0.3 309

Bagel,plain,enriched,withcalciumpropionate,3",toasted

1 187 7 37 2 4 1.1 0.2 312

Bagel,plain,

1 270 11 53 2 5 1.7 0.4 470

enriched,withcalciumpropionate,3.5”Bagel,plain,enriched,withcalciumpropionate,3.5”,toasted

1 285 11 57 3 6 1.7 0.3 475

Bagel,plain,enriched,withcalciumpropionate,4”

1 270 11 53 2 5 1.7 0.4 470

Bagel,plain,enriched,withcalciumpropionate,4",toasted

1 285 11 57 3 6 1.7 0.3 475

Bagel,plain,enriched,withcalciumpropionate,4.5”

1 337 13 66 3 7 2.1 0.5 587

Bagel,plain,enriched,with

1 354 14 70 3 7 2.1 0.4 590

calciumpropionate,4.5”,toastedBagel,plain,mini,enriched,withcalciumpropionate,2.5”

1 67 3 13 1 1 0.4 0.3 116

Bagel,plain,mini,enriched,withcalciumpropionate,2.5”,toasted

1 69 3 14 1 1 0.4 0.1 115

Bagel,poppyseed,enriched,withcalciumpropionate,3”

1 171 7 35 2 4 1.0 0.3 309

Bagel,poppyseed,enriched,withcalciumpropionate,3",toasted

1 187 7 37 2 4 1.1 0.2 312

Bagel,poppyseed,

1 270 11 53 2 5 1.7 0.4 470

enriched,withcalciumpropionate,3.5”Bagel,poppyseed,enriched,withcalciumpropionate,3.5',toasted

1 285 11 57 3 6 1.7 0.3 475

Bagel,poppyseed,enriched,withcalciumpropionate,4”

1 270 11 53 2 5 1.7 0.4 470

Item ServingSize


SatFat

Sodium

Bagel,poppyseed,enriched,withcalciumpropionate,4",toasted

1 285 11 57 3 6 1.7 0.3 475

Bagel,poppy

1 337 13 66 3 7 2.1 0.5 587

seed,enriched,withcalciumpropionate,4.5”Bagel,poppyseed,enriched,withcalciumpropionate,4.5”,toasted

1 354 14 70 3 7 2.1 0.4 590

Bagel,poppyseed,mini,enriched,withcalciumpropionate,2.5”

1 67 3 13 1 1 0.4 0.3 116

Bagel,poppyseed,mini,enriched,withcalciumpropionate,2.5”,toasted

1 69 3 14 1 1 0.4 0.1 115

Bagel,sesameseed,enriched,withcalcium

1 270 11 53 2 5 1.7 0.4 470

propionate,3.5”Bagel,sesameseed,enriched,withcalciumpropionate,3.5”,toasted

1 285 11 57 3 6 1.7 0.3 475

Bagel,sesame,enriched,withcalciumpropionate,3”

1 171 7 35 2 4 1.0 0.3 309

Bagel,sesame,enriched,withcalciumpropionate,3",toasted

1 187 7 37 2 4 1.1 0.2 312

Bagel,sesame,enriched,withcalciumpropionate,4”

1 270 11 53 2 5 1.7 0.4 470

Bagel,sesame,enriched,withcalciumpropionate,

1 285 11 57 3 6 1.7 0.3 475

4",toastedBagel,sesame,enriched,withcalciumpropionate,4.5”

1 337 13 66 3 7 2.1 0.5 587

Bagel,sesame,enriched,withcalciumpropionate,4.5',toasted

1 354 14 70 3 7 2.1 0.4 590

Bagel,sesame,mini,enriched,withcalciumpropionate,2.5”

1 67 3 13 1 1 0.4 0.3 116

Bagel,sesame,mini,enriched,withcalciumpropionate,2.5”,toasted

1 69 3 14 1 1 0.4 0.1 115

Biscuit,buttermilk,lowerfat,refrigerateddough,2”

1 59 2 11 0 2 1.0 0.3 287

Item ServingSize


SatFat

Sodium

Biscuit,buttermilk,preparedfromrecipe,1.5”

1 49 1 6 0 0 2.3 0.6 81

Biscuit,buttermilk,preparedfromrecipe,2.5”

1 212 4 27 1 1 9.8 2.6 348

Biscuit,buttermilk,preparedfromrecipe,4”

1 357 7 45 2 2 16.5 4.4 586

Biscuit,buttermilk,small,2.5”

1 128 2 17 1 1 5.8 0.9 368

Biscuit,cheese

1 112 3 13 0 1 5.7 1.7 222

Biscuit,plain,drymix,prepared

1 95 2 14 1 0 3.4 0.8 271

Biscuit,plain,higherfat,refrigerateddough

1 138 3 19 0 3 5.9 1.5 430

Biscuit,plain,

1 95 2 13 0 2 4.0 1.0 292

higherfat,refrigerateddough,baked,2.5”Biscuit,plain,lowerfat,refrigerateddough,2.25”

1 186 3 25 1 2 8.4 1.3 537

Biscuit,plain,lowerfat,refrigerateddough,2”

1 59 2 11 0 2 1.0 0.3 287

Biscuit,plain,preparedfromrecipe,1.5”

1 49 1 6 0 0 2.3 0.6 81

Biscuit,plain,preparedfromrecipe,2.5”

1 212 4 27 1 1 9.8 2.6 348

Biscuit,plain,small,2.5”

1 128 2 17 1 1 5.8 0.9 368

Biscuit,wholewheat

1 116 3 21 4 0 2.5 0.6 295

Bread,barley

1slice 73 2 14 2 1 0.9 0.2 5

Bread,bran,wholegrain,

1slice 80 4 17 5 2 1.0 0.0 140

BranForLifeBread,buckwheat

1slice 70 2 13 1 1 1.0 0.2 4

Bread,buckwheat,toasted

1slice 72 2 13 1 1 1.1 0.2 4

Bread,cheese

1slice 71 2 12 1 1 1.3 0.5 141

Bread,cheese,toasted

1slice 72 2 13 1 1 1.3 0.5 142

Bread,cheese-onion

1slice 71 2 12 1 1 1.3 0.5 141

Bread,cheese-onion,toasted

1slice 72 2 13 1 1 1.3 0.5 142

Bread,coffee,Spanish

1slice 89 2 15 1 3 2.3 0.4 4

Bread,corn&molasses

1slice 71 2 13 1 2 1.4 0.4 7

Bread,corn&molasses,toasted

1slice 73 2 13 1 2 1.4 0.4 7

Item ServingSize


SatFat

Sodium

Bread, 1slice 71 2 14 1 0 0.8 0.2

Cuban/Spanish/PortugueseBread,Cuban/Spanish/Portuguese,toasted

1slice 72 2 13 1 0 0.8 0.2

Bread,egg 1slice 113 4 19 1 1 2.4 0.6Bread,egg,toasted

1slice 117 4 20 1 1 2.4 0.6

Bread,French,largeslice

1slice 277 11 54 2 3 1.8 0.5

Bread,French,mediumslice

1slice 185 8 36 2 2 1.2 0.3

Bread,French,smallslice

1slice 92 4 18 1 1 0.6 0.2

Bread,French,toasted,largeslice

1slice 281 11 55 3 3 1.9 0.4

Bread,French,toasted,mediumslice

1slice 188 8 37 2 2 1.3 0.3

Bread,French,toasted,smallslice

1slice 93 4 18 1 1 0.6 0.2

Bread,Indianfry,withlard,Apache

1slice 87 2 13 1 1 2.8 1.0

Bread,Italian,largeslice

1slice 81 3 15 1 0 1.1 0.3

Bread,Italian,mediumslice

1slice 54 2 10 1 0 0.7 0.2

Bread,Italian,smallslice

1slice 27 1 5 0 0 0.4 0.1

Bread,millet,wholegrain,

1slice 100 2 21 1 3 0.5 0.0

wheat,gluten-freeBread,multigrain

1slice 69 4 11 2 2 1.1 0.2

Bread,multigrain,largeslice

1slice 109 6 18 3 3 1.7 0.4

Bread,multigrain,toasted

1slice 69 4 11 2 2 1.1 0.2

Bread,multigrain,toasted,largeslice

1slice 109 6 18 3 3 1.8 0.4

Bread,oatbran 1slice 71 3 12 1 2 1.3 0.2Bread,oatbran,reducedcalorie

1slice 46 2 10 3 1 0.7 0.1

Bread,oatbran,reducedcalorie,toasted

1slice 45 2 9 3 1 0.7 0.1

Bread,oatbran,toasted

1slice 70 3 12 1 2 1.3 0.2

Bread,oatmeal 1slice 73 2 13 1 2 1.2 0.2Bread,oatmeal,toasted

1slice 73 2 13 1 2 1.2 0.2

Item ServingSize


SatFat

Sodium

Bread,PanDeTortaSalvadoran

1slice 214 4 28 1 10 9.6 1.7 214

Bread,PanDulce

1slice 231 6 36 1 8 7.3 1.4 144

Bread,piki,withbluecornmeal,Hopi

1slice 117 3 22 3 1 2.2 0.2 18

Bread,pita,Bible,original

1slice 160 7 31 2 1 1.5 0.0 115

Bread,pita,Bible,verylowsalt

1slice 160 7 30 1 1 2.0 0.0 30

Bread,pita,white,enriched,large,61/2”

1slice 165 5 33 1 1 0.7 0.1 322

Bread,pita,white,enriched,small,4”

1slice 77 3 16 1 0 0.3 0.1 150

Bread,pita,wholewheat,large,61/2”

1slice 170 6 35 5 1 1.7 0.3 340

Bread,pita,wholewheat,small,4”

1slice 74 3 15 2 0 0.7 0.1 149

Bread,poundcaketype

1slice 214 4 28 1 10 9.6 1.7 214

Bread,protein

1slice 47 2 8 1 0 0.4 0.1 104

Bread,protein,toasted

1slice 46 2 8 1 0 0.4 0.1 102

Bread, 1slice 65 2 12 2 0 0.8 0.1 174

pumpernickelBread,pumpernickel,toasted

1slice 80 3 15 2 0 1.0 0.1 214

Bread,QuesadillaSalvadoran

1slice 206 4 26 0 14 9.4 2.5 280

Bread,raisinpecan,wheat,gluten-free

1slice 130 2 25 2 6 3.0 0.0 5

Bread,raisin,enriched

1slice 71 2 14 1 2 1.1 0.3 101

Bread,raisin,enriched,toasted

1slice 71 2 14 1 2 1.2 0.3 102

Bread,ricealmond,wheat,gluten-free

1slice 120 2 22 2 3 2.5 0.0 5

Bread,ricebran

1slice 66 2 12 1 1 1.2 0.2 119

Bread,ricebran,toasted

1slice 66 2 12 1 1 1.3 0.2 120

Bread,ricepecan,wheat,gluten-free

1slice 130 2 24 2 3 3.0 0.0 5

Bread,rice,Bhutanesered,wholegrain,wheat,gluten-free

1slice 90 1 19 1 2 1.5 0.0 105

Item ServingSize


SatFat

Sodium

Bread,rice,brown,wholegrain,wheat,gluten-free

1slice 110 2 21 2 3 2.0 0.0 120

Bread,rice,Chinablack,wholegrain,wheat,gluten-free

1slice 90 2 18 1 2 2.0 0.0 105

Bread,rice,white,wheat,gluten-free

1slice 110 1 22 1 3 2.0 0.0 230

Bread,rye 1slice 83 3 16 2 1 1.1 0.2 211Bread,rye,reducedcalorie

1slice 47 2 9 3 1 0.7 0.1 93

Bread,rye,toasted,largeslice

1slice 82 3 15 2 1 1.0 0.2 210

Bread,rye,toasted,regularslice

1slice 68 2 13 2 1 0.9 0.2 174

Bread,rye,toasted,thinslice

1slice 51 2 10 1 1 0.7 0.1 130

Bread,Salvadoransweet

1slice 206 4 26 0 14 9.4 2.5 280

cheeseBread,sourdough,largeslice

1slice 277 11 54 2 3 1.8 0.5 624

Bread,sourdough,mediumslice

1slice 185 8 36 2 2 1.2 0.3 416

Bread,sourdough,smallslice

1slice 92 4 18 1 1 0.6 0.2 208

Bread,sourdough,toasted,largeslice

1slice 281 11 55 3 3 1.9 0.4 634

Bread,sourdough,toasted,mediumslice

1slice 188 8 37 2 2 1.3 0.3 425

Bread,sourdough,toasted,smallslice

1slice 92 4 18 1 1 0.6 0.2 208

Bread,soy 1slice 69 3 12 1 2 1.0 0.3 6Bread,soy,toasted

1slice 71 3 12 1 2 1.0 0.3 7

Bread,spelt,wholegrain

1slice 110 4 20 3 1 2.0 0.0 160

Bread,sprouted,7wholegrain,flourless

1slice 80 4 15 3 1 0.5 0.0 80

Bread,sprouted,carrotraisin

1slice 130 5 27 5 10 0.0 0.0 6

Bread,sprouted,cinnamonraisin,7grain,flourless

1slice 80 3 19 2 6 0.5 0.0 65

Item ServingSize


SatFat

Sodium

Bread,sprouted,cinnamonraisin,wholegrain,flourless

1slice 80 3 18 2 5 0.0 0.0 65

Bread,sprouted,milletrice

1slice 130 5 28 5 9 0.0 0.0 3

Bread,sprouted,sesame,wholegrain,flourless

1slice 80 4 14 3 0 0.5 0.0 80

Bread,sprouted,SunSeed

1slice 160 6 29 7 11 2.0 0.0 3

Bread,sprouted,

1slice 80 4 15 3 0 0.5 0.0 75

wholegrain,flourlessBread,sprouted,wholegrain,lowsodium,flourless

1slice 80 4 15 3 0 0.5 0.0 0

Bread,sprouted,wholegrain&seed,flourless

1slice 80 4 14 3 0 2.0 0.0 65

Bread,sweet,pannetone,Italianstyle

1slice 84 2 14 1 5 2.2 1.1 27

Bread,sweetpotato

1slice 77 2 13 1 3 1.6 0.4 21

Bread,sweetyeast

1slice 231 6 36 1 8 7.3 1.4 144

Bread,tennis,plain,Apache

1slice 77 3 16 1 1 0.3 0.1 243

Bread,triticale

1slice 66 2 12 2 1 1.0 0.2 154

Bread,triticale,toasted

1slice 67 2 13 2 1 1.0 0.2 158

Bread,Vienna,largeslice

1slice 277 11 54 2 3 1.8 0.5 624

Bread,Vienna,mediumslice

1slice 185 8 36 2 2 1.2 0.3 416

Bread,Vienna,smallslice

1slice 92 4 18 1 1 0.6 0.2 208

Bread,Vienna,toasted,largeslice

1slice 281 11 55 3 3 1.9 0.4 634

Bread,Vienna,toasted,mediumslice

1slice 188 8 37 2 2 1.3 0.3 425

Bread,Vienna,toasted,smallslice

1slice 92 4 18 1 1 0.6 0.2 208

Bread,wheat

1slice 66 3 12 1 1 0.9 0.2 130

Bread,wheat,reducedcalorie

1slice 46 2 10 3 1 0.5 0.1 118

Bread,wheat,toasted

1slice 75 3 13 1 2 1.0 0.2 147

Bread,wheatbran

1slice 89 3 17 1 4 1.2 0.3 75

Bread,wheatgerm

1slice 73 3 14 1 1 1.0 0.2 155

Item ServingSize


SatFat

Sodium

Bread,wheatgerm,toasted

1slice 73 3 14 1 1 0.8 0.2 155

Bread,white,reducedcalorie

1slice 48 2 10 2 1 0.6 0.1 104

Bread,white,soft

1slice 66 2 13 1 1 0.8 0.2 170

Bread,white,soft,cubes

1slice 93 3 18 1 2 1.2 0.3 238

Bread,white,soft,largeslice

1slice 80 2 15 1 1 1.0 0.2 204

Bread,white,soft,thinslice

1slice 53 2 10 1 1 0.7 0.1 136

Bread,white,soft,toasted

1slice 64 2 12 1 1 0.9 0.1 130

Bread,white,soft,verythinslice

1slice 40 1 8 0 1 0.5 0.1 102

Bread,white,soft,withoutcrust

1slice 32 1 6 0 1 0.4 0.1 82

Bread,white,soft,withoutcrust,

1slice 32 1 6 0 1 0.4 0.1 65

toastedBread,white,verylowsodium

1slice 67 2 12 1 1 0.9 0.2 7

Bread,wholegrain

1slice 69 4 11 2 2 1.1 0.2 109

Bread,wholegrain,toasted,largeslice

1slice 109 6 18 3 3 1.8 0.4 174

Bread,white,soft

1slice 66 2 13 1 1 0.8 0.2 170

Bread,wholewheat,preparedfromrecipe

1slice 70 2 13 2 1 1.4 0.2 87

Bread,wholewheat,toasted

1slice 73 4 12 2 1 1.0 0.2 140

Breadsticks,plain,7.5”

1 41 1 7 0 0 1.0 0.1 66

Breadsticks,plain,9”

1 25 1 4 0 0 0.6 0.1 39

Breadsticks,plain,small,4”

1 21 1 3 0 0 0.5 0.1 33

Bun,hamburger

1 120 4 21 1 3 1.9 0.5 206

Bun,hamburger,mixedgrain

1 113 4 19 2 3 2.6 0.6 197

Bun,hamburger,

1 84 4 18 3 2 0.9 0.1 190

reducedcalorieBun,hamburger,wholewheat

1 114 4 22 3 4 2.0 0.4 206

Bun,hotdog/frankfurter

1 120 4 21 1 3 1.9 0.5 206

Bun,hotdog/frankfurter,mixedgrain

1 113 4 19 2 3 2.6 0.6 197

Item ServingSize


SatFat

Sodium

Bun,hotdog/frankfurter,reducedcalorie

1 84 4 18 3 2 0.9 0.1 190

Bun,hotdog/frankfurter,wholewheat

1 114 4 22 3 4 2.0 0.4 206

Cornbread,hushpuppies,preparedfromrecipe

1 74 2 10 1 1 3.0 0.5 147

Crackers,AkMak,

5 115 5 20 4 5 2.0 0.0 220

Crackers, 2oz 254 4 42 1 8 7.9 2.0 224

animalCrackers,cheese,bitesize

1cup 312 6 36 2 0 15.7 5.8 617

Crackers,cheese,cheddar,thincrisps,100CaloriepackKraftCheeseNips

1oz 100 2 15 1 0 3.0 1.0 250

Crackers,cheese,goldfish

1oz 141.75 0 0 0 0 9.45 4.725 283.5

Crackers,cheese,lowsodium

1oz 141.75 0 28.35 0 0 8.505 2.835 141.75

Crackers,cheese,smallsquare

1oz 141.75 0 28.35 0 0 8.505 2.835 283.5

Crackers,Cuban

1oz 567 0 113.4 0 28.35 8.505 2.835 368.55

Crackers,gardenveggie

1oz 110 3 18 1 1 3.5 1.5 370

Crackers,graham,chocolatecoated,21/2"square

3 203 2 28 1 18 9.7 5.6 122

Crackers,graham,

3 89 2 16 1 7 2.1 0.3 127

plain,squaresCrackers,matzo,plain

3/4oz 84 2 18 1 0 0.3 0.1 0

Crackers,saltine

6 76 2 13 1 0 1.6 0.4 201

Crackers,saltines,lowsodium,fat-free

6 76 2 13 1 0 1.6 0.4 114

Crackers,sandwich,cheese,withcheesefilling

3 96 2 12 0 2 4.8 0.0 171

Crackers,sandwich,cheese,withpeanutbutterfilling

3 97 2 11 1 1 4.9 0.9 138

Crackers,sandwich,withcheesefilling

3 100 2 13 0 1 4.4 1.3 294

Crackers,sandwich,withpeanutbutterfilling

3 104 2 12 1 2 5.2 1.0 151

Crackers, 7 124 3 19 3 0 4.8 1.0 69

wholewheat,lowsodiumCroissant,butter,large

1 272 6 31 2 8 14.1 7.8 498

Item ServingSize


SatFat

Sodium

Croissant,butter,medium

1 231 5 26 2 7 12.0 6.7 424

Croissant,butter,mini

1 114 2 13 1 3 5.9 3.3 208

Croissant,butter,small

1 171 3 19 1 5 8.8 4.9 312

Matzoballs 1 48 2 6 0 0 1.7 0.4 12Roll,cheese 1 238 5 29 1 0 12.0 4.0 236Roll,dinner,brown&serve

1 87 3 15 1 2 1.8 0.4 150

Roll,dinner,egg,21/2”

1 107 3 18 1 2 2.2 0.6 191

Roll,dinner,large

1 133 5 22 1 2 2.8 0.6 230

Roll,dinner,oatbran

1 78 3 13 1 2 1.5 0.2 136

Roll,dinner,rye,large,31/2"–4”

1 123 4 23 2 1 1.5 0.3 384

Roll,dinner,rye,medium

1 103 4 19 2 0 1.2 0.2 321

Roll,dinner,rye,small,23/8”

1 80 3 15 1 0 1.0 0.2 250

Roll,dinner,small,2"x2”

1 78 3 13 1 2 1.6 0.4 134

Roll,dinner,wheat

1 76 2 13 1 1 1.8 0.4 95

Roll,dinner,wholewheat

1 74 2 14 2 2 1.3 0.2 134

Roll,dinner,wholewheat,medium,21/2”

1 96 3 18 3 3 1.7 0.3 172

Roll,French 1 105 3 19 1 0 1.6 0.4 231Roll,garlic 1 84 2 14 1 1 2.0 0.5 145Roll,hard,31/2”

1 1676 30 1 1 2.5 0.4 310

Roll,hoagie,wholewheat,large 1 359 12 69 10 11 6.3 1.1 645Roll,kaiser,31/2” 1 167 6 30 1 1 2.5 0.4 310Roll,Mexican,bolillo 1 198 7 39 1 0 1.2 0.3 233Roll,onion,large 1 133 5 22 1 2 2.8 0.6 230Roll,pan,small 1 87 3 15 1 2 1.8 0.4 150Roll,pumpernickel,medium,21/2” 1 100 4 19 2 0 1.0 0.2 205Roll,pumpernickel,small,2"

cubicsquare 1 78 3 15 2 0 0.8 0.1 159Roll,submarine,wholewheat,large 1 359 12 69 10 11 6.3 1.1 645Roll,submarine,wholewheat,medium 1 250 8 48 7 8 4.4 0.8 449Rolls,submarine,wholewheat,small 1 173 6 33 5 6 3.1 0.5 311

CEREALSItem Serving


FatSatFat

Sodium

ArrowheadMills,hotcereal,4GrainPlusFlax

1packet

140 6 28 9 0 1.5 0.0 0

ArrowheadMills,hotcereal,7Grain

1packet

220 12 41 5 8 2.5 0.0 210

ArrowheadMills,amaranthflakes

3/4cup 100 3 24 4 5 0.0 0.0 90

ArrowheadMillsspeltflakes

1cup 120 4 24 3 3 1.0 0.0 100

Barbara’sBakeryPuffins,cinnamon

3/4cup 100 2 26 6 6 1.0 0.0 150

Barbara’sBakeryPuffins,honeyrice

3/4cup 120 2 25 2 6 1.5 0.0 125

Barbara’sBakery

3/4cup 90 2 23 5 5 1.0 0.0 190

Puffins,originalBarbara’sBakeryPuffins,peanutbutter

3/4cup 110 3 23 2 6 2.0 0.5 230

Barbara’sBakeryWeetabix

1biscuit 67 2 14 2 0 0.5 0.1 70

Bob’sRedMillhotcereal,5grainrolled

1packet

120 5 24 5 0 1.5 0.0 0

Bob’sRedMillhotcereal,7grain

1packet

140 6 28 5 1 1.5 0.0 0

Bob’sRedMillhotcereal,8grain,wheatless

1packet

110 4 20 3 0 2.0 1.0 5

Bob’sRedMillhotcereal,kamut,organicwholegrain

1/4cup 120 5 26 4 0 1.0 0.0 0

Bob’sRedMillhotcereal,MightyTasty,dry

1/4cup 150 4 31 4 0 1.5 0.0 5

Bob’sRed 1 140 6 27 4 2 2.0 2.0 2

Millhotcereal,RightStuff,6grainwithflaxseed

packet

Bob’sRedMillhotcereal,Scottishoatmeal

1packet

140 6 27 4 0 2.5 0.5 0

Item ServingSize


SatFat

Sodium

Bob’sRedMillmuesli,oldcountrystyle

1/4cup 110 4 21 4 5 3.0 0.0

Branflakes 3/4cup 96 3 24 5 6 0.7 0.1 220Cap’NCrunch 3/4cup 108 1 23 1 12 1.6 0.4 202Cap’NCrunch,crunchberries

3/4cup 104 1 22 1 12 1.5 0.4 182

Cap’NCrunch,peanutbuttercrunch

3/4cup 112 2 21 1 9 2.5 0.5 200

Corn,puffed,frosted,chocolate-flavored

1cup 122 1 26 1 14 1.1 0.3 201

CornandRice 1cup 110 2 25 0 3 0.3 0.1 231Cornflakes, 1cup 100 2 22 0 2 0.1 0.0

lowsodiumFrostedoat,withmarshmallows

1cup 109 2 24 1 12 1.0 0.2 158

GeneralMills,Basic4

1cup 210 4 44 3 14 3.0 0.5 320

GeneralMills,Cheerios

1cup 111 3 22 3 1 1.8 0.4 273

GeneralMills,Cheerios,applecinnamon

3/4cup 118 2 25 1 13 1.5 0.3 120

GeneralMills,Cheerios,berryburst,tripleberry

1cup 110 3 24 2 11 1.5 0.5 180

GeneralMills,Cheerios,frosted

1cup 115 2 26 1 13 0.9 0.2 210

GeneralMills,Cheerios,fruity

3/4cup 100 1 23 2 9 1.0 0.0 135

GeneralMills,Cheerios,honeynut

1cup 112 3 24 2 11 1.2 0.2 269

GeneralMills,Cheerios,multigrain

1cup 108 2 24 3 6 1.2 0.3 201

GeneralMills,Cheerios,yogurtburst,strawberry

1cup 120 2 24 2 9 1.5 0.5 180

GeneralMillsChex,chocolate

3/4cup 130 2 26 1 8 2.5 0.5 230

GeneralMills, 1cup 112 2 26 1 3 0.3 0.1 288

Chex,corn

Item ServingSize


SatFat

Sodium

GeneralMills,Chex,honeynut

3/4cup 114 2 26 0 10 0.6 0.1 224

GeneralMills,Chex,multibran

1cup 166 3 41 6 11 1.2 0.2 322

GeneralMills,Chex,rice

11/4cup

117 2 27 0 3 0.3 0.1 292

GeneralMills,Chex,wheat

1cup 104 3 24 3 3 0.6 0.1 267

GeneralMillsCinnamonToastCrunch

3/4cup 127 2 24 1 10 3.3 0.5 206

GeneralMills,CocoaPuffs

3/4cup 108 1 23 1 13 1.4 0.0 144

GeneralMills,CookieCrisp

1cup 120 1 26 1 13 1.5 0.0 170

GeneralMills,

11/4cup

130 1 26 1 15 2.5 0.0 140

CookieCrisp,doublechocolateGeneralMills,FiberOne

1/2cup 60 2 25 14 0 1.0 0.1 105

GeneralMills,FiberOne,carameldelight

1cup 180 3 41 9 10 3.0 0.0 260

GeneralMills,FiberOne,honeyclusters

1cup 160 5 42 13 6 1.5 0.0 280

GeneralMills,FiberOne,raisinbranclusters

1cup 170 4 45 11 13 1.0 0.0 260

GeneralMillsGoldenGrahams

3/4cup 120 1 26 1 10 1.0 0.1 270

GeneralMills,HeartyMorning

1cup 200 5 43 8 11 2.5 0.5 360

GeneralMills,Kix

11/4cup

110 2 25 3 3 1.0 0.2 199

GeneralMills,Kix,berryberry

3/4cup 104 1 23 1 8 1.3 0.0 139

GeneralMills,LuckyCharms

3/4cup 110 2 22 1 11 1.0 0.2 183

GeneralMillsLuckyCharms,chocolate

3/4cup 110 1 25 1 12 1.0 0.2 149

GeneralMills,raisinbran

1cup 164 3 41 5 18 1.0 0.0 231

Item ServingSize


SatFat

Sodium

GeneralMillsraisinnutbran

3/4cup 178 4 38 5 13 3.1 0.5 223

GeneralMills,Reese’sPuffs

3/4cup 126 2 22 1 12 3.4 0.5 193

GeneralMills,Total,cinnamoncrunch

1cup 190 4 40 4 9 2.5 0.0 200

General 11/3 112 2 26 1 3 0.5 0.1 209

MillsTotal,cornflakes

cup

GeneralMills,Total,cranberrycrunch

11/4cup

190 4 48 4 16 1.6 0.2 230

GeneralMills,Total,honeynutclusters

1cup 218 4 48 3 18 2.6 0.0 290

GeneralMills,Total,raisinbran

1cup 164 3 41 5 18 1.0 0.2 231

GeneralMills,Trix

1cup 128 1 28 1 12 1.6 0.2 180

GeneralMills,Wheaties

3/4cup 99 3 22 3 4 0.9 0.1 189

Granola,homemade

1oz 139 4 15 3 6 6.8 1.2 7

Grits,corn,white,regular,enriched,cookedwithwater&salt

1cup 182 4 38 2 0 1.2 0.2 573

Grits,corn,white,regular,enriched,cooked

1cup 182 4 38 2 0 1.2 0.2 5

withwater,withoutsaltGrits,corn,white,regular,enriched,dry

1/3cup 206 4 45 2 0 0.8 0.2 1

Grits,corn,white,regular,unenriched,cookedwithwater&salt

3/4cup 107 3 23 1 0 0.4 0.0 406

Grits,corn,white,regular,unenriched,cookedwithwater,withoutsalt

3/4cup 107 3 23 1 0 0.4 0.0 4

Grits,corn,white,regular,unenriched,dry

1/3cup 191 5 41 1 0 0.6 0.1 1

Grits,corn,white,quick,enriched,cookedwithwater&salt

1cup 182 4 38 2 0 1.2 0.2 573

Grits,corn,white,quick,

1cup 182 4 38 2 0 1.2 0.2 5

enriched,cookedwithwaterwithoutsalt

Item ServingSize


SatFat

Sodium

Grits,corn,white,quick,enriched,dry

1/3cup 206 4 45 2 0 0.8 0.2 1

Grits,corn,white,quick,unenriched,cookedwithwater&salt

3/4cup 107 3 23 1 0 0.4 0.0 406

Grits,corn,white,quick,unenriched,ckdwithwaterwithoutsalt

3/4cup 107 3 23 1 0 0.4 0.0 4

Grits,corn,white,quick,unenriched,dry

1/3cup 191 5 41 1 0 0.6 0.1 1

Grits,corn,yellow,

1cup 151 3 32 2 0 0.9 0.1 520

regular,enriched,cookedwithwater&saltGrits,corn,yellow,regular,enriched,cookedwithwaterwithoutsalt

1cup 151 3 32 2 0 0.9 0.1 5

Grits,corn,yellow,regular,unenriched,cookedwithwater&salt

3/4cup 107 3 23 1 0 0.4 0.1 406

Grits,corn,yellow,regular,unenriched,cookedwithwater,withoutsalt

3/4cup 107 3 23 1 0 0.4 0.0 4

Grits,corn,yellow,regular,unenriched,dry

1/3cup 191 5 41 1 0 0.6 0.1 1

Grits,corn,yellow,quick,enriched,cookedwith

1cup 151 3 32 2 0 0.9 0.1 520

water&saltGrits,corn,yellow,quick,enriched,cookedwithwater,withoutsalt

1cup 151 3 32 2 0 0.9 0.1 5

Grits,corn,yellow,quick,unenriched,cookedwithwater&salt

3/4cup 107 3 23 1 0 0.4 0.1 406

Grits,corn,yellow,quick,unenriched,cookedwithwater,withoutsalt

3/4cup 107 3 23 1 0 0.4 0.0 4

Grits,corn,yellow,quick,unenriched,dry

1/3cup 191 5 41 1 0 0.6 0.1 1

HainCelestial,HealthyFiber,multigrainflakes

3/4cup 100 3 23 4 3 0.0 0.0 15

Item ServingSize


SatFat

Sodium

HealthValleyFiber7

3/4cup 100 3 24 4 5 0.0 0.0 90

HealthValleyFiber7,multigrainflakes

3/4cup 100 3 24 4 5 0.0 0.0 90

Hotcereal,farina,enriched,cookedwithwater&salt

1cup 123 4 25 2 2 0.8 0.2 294

Hotcereal,farina,enriched,cookedwithwater,withoutsalt

1cup 127 4 26 2 2 0.8 0.2 43

Hotcereal,farina,unenriched,dry

1cup 649 19 137 3 0 0.9 0.1 5

Hotcereal,oatmeal,cinnamonspice,fortified,instant

1packet

170 4 35 3 16 2.2 0.4 246

Hotcereal,oatmeal,cinnamonspice,

1packet

177 4 36 3 16 2.2 0.4 249

fortified,instant,preparedwithwaterHotcereal,oatmeal,plain,fortified,instant,preparedwithwater

1packet

120 4 21 3 1 2.4 0.5 87

Hotcereal,oatmeal,plain,unenriched,cooked,withwater&salt

3/4cup 119 5 20 3 0 2.5 0.5 119

Hotcereal,oatmeal,plain,unenriched,cookedwithwater,withoutsalt

3/4cup 124 5 21 3 1 2.7 0.5 7

Hotcereal,oatmeal,plain,unenriched,dry

1/3cup 102 4 18 3 0 1.8 0.3 2

Hotcereal,oatmeal,raisinspice,fortified,instant

1packet

155 3 33 3 16 1.8 0.2 242

Hotcereal, 1 162 3 33 3 16 1.9 0.3 245

oatmeal,raisinspice,fortified,instant,preparedwithwater

packet

Hotcereal,wholewheat,natural,cookedwithwater&salt

3/4cup 113 4 25 3 0 0.7 0.1 424

Item ServingSize


SatFat

Sodium

Hotcereal,wholewheat,natural,cookedwithwater,withoutsalt

3/4cup 113 4 25 3 0 0.7 0.1 0

Hotcereal,wholewheat,natural,dry

1/3cup 106 4 23 3 0 0.6 0.1 1

Kellogg’s7wholegrain,flakes

3/4cup 105 3 25 3 3 0.6 0.1 91

Kellogg’s7wholegrain,puffs

3/4cup 29 1 7 1 0 0.1 0.0 0

Kellogg’s 1cup 102 1 25 3 12 0.6 0.1 124

AppleJacksKellogg’sCocoaKrispies

3/4cup 118 2 27 1 11 0.9 0.6 197

Kellogg’sCornPops

1cup 110 1 26 0 14 0.2 0.1 112

Kellogg’sCrispix

1cup 109 2 25 0 3 0.4 0.1 222

Kellogg’sFrootLoops

1cup 118 1 27 1 13 0.6 0.4 141

Kellogg’sFrootLoops,withmarshmallow

1cup 120 1 27 1 16 1.0 0.5 110

Kellogg’sFrostedFlakes

3/4cup 110 1 27 1 12 0.1 0.0 139

Kellogg’sFrostedFlakes,reducedsugar

1cup 117 2 28 0 8 0.1 0.0 178

Kellogg’sFrostedKrispies

3/4cup 115 2 27 0 12 0.3 0.1 193

Kellogg’sFrostedMiniWheats

5biscuits

175 5 42 5 11 0.8 0.2 5

Kellogg’sFrostedMiniWheats,bite-size

27biscuits

203 6 48 6 12 0.9 0.2 5

Kellogg’sFrostedMiniWheats,maple&

24biscuits

185 4 43 5 13 0.8 0.2 1

brownsugar,bite-sizeKellogg’sFrostedMiniWheats,strawberrydelight

25biscuits

180 4 43 5 12 0.9 0.2 0

Item ServingSize


SatFat

Sodium

Kellogg’sFrostedMiniWheats,strawberrydelight,bite-size

26biscuits

180 4 43 5 12 0.9 0.2 0

Kellogg’sFruitHarvest,strawberryblueberry

3/4cup 107 2 25 1 10 0.4 0.1 137

Kellogg’sGoLean

1cup 148 14 30 10 6 1.0 0.2 86

Kellogg’sGoLeanCrunch!

1cup 200 9 36 8 13 3.1 0.3 204

Kellogg’sGoLeanCrunch!,honeyalmondflax

1cup 202 9 36 9 12 4.4 0.4 138

Kellogg’sGood

1cup 167 5 43 12 9 1.9 0.2 129

FriendsKellogg’sHearttoHeart,honeytoastedoat

3/4cup 118 4 25 5 5 1.7 0.3 79

Kellogg’sHearttoHeart,oatflakes&wildblueberry

1cup 204 6 42 4 12 2.6 0.5 133

Kellogg’sHoneySmacks

3/4cup 104 2 24 1 15 0.5 0.1 50

Kellogg’sMueslix,withraisins,dates,&almonds

2/3cup 196 5 40 4 17 3.0 0.4 170

Kellogg’sProduct19

1cup 100 2 25 1 4 0.4 0.1 207

Kellogg’sRaisinBran

1cup 190 5 46 7 18 1.3 0.2 342

Kellogg’sRaisinBranCrunch

1cup 188 3 45 4 20 1.0 0.2 209

Kellogg’sRiceKrispies

11/4cup

128 2 28 0 3 0.3 0.1 299

Kellogg’sRiceKrispiesTreats

3/4cup 120 1 25 0 9 1.4 0.3 166

Kellogg’sSmartStart,

1cup 182 4 43 3 14 0.7 0.1 275

strongheart,antioxidants

Item ServingSize


SatFat

Kellogg’sSmartStart,strongheart,maplebrownsugar

11/4cup

220 6 48 5 17 2.2 0.4

Kellogg’sSpecialK

1cup 117 7 22 1 4 0.5 0.1

Kellogg’sSpecialK,chocolateydelight

3/4cup 120 2 26 1 9 1.8 1.5

Kellogg’sSpecialK,fruit&yogurt

3/4cup 122 2 28 2 11 0.9 0.5

Kellogg’sSpecialK,redberries

1cup 114 4 25 1 10 0.3 0.1

Kellogg’sSpecialK,vanillaalmond

3/4cup 115 2 25 2 8 1.5 0.2

Malt-O-Mealfrostedflakes

3/4cup 116 2 27 1 11 0.1 0.0

Muesli,driedfruit&nut

1cup 289 8 66 6 26 4.2 0.7

Nature’sPathhotoatmeal,Optimum,cranberryginger

1packet

150 5 30 3 11 2.5 0.5

Nature’sPath 1 150 5 29 4 9 3.0 0.5

hotoatmeal,OptimumCinnamon,blueberryflaxseed

packet

Nature’sPathKamutPuffs

1cup 50 2 11 2 0 0.0 0.0

Nature’sPathMilletPuffs

1cup 50 2 14 1 0 0.0 0.0

Nature’sPathMilletRiceFlakes

3/4cup 110 3 21 3 3 1.5 0.5

Nature’sPathMesaSunriseFlakes,gluten-free

3/4cup 120 3 24 3 4 1.5 0.0

Nature’sPathMultigrainOatbranFlakes

3/4cup 110 4 24 5 4 1.0 0.0

Nature’sPathOptimumSlim

1cup 180 9 38 11 10 2.5 0.0

Item ServingSize


SatFat

Sodium

Nature’sPathOptimumRebound

3/4cup 190 10 35 6 9 6.0 1.0 140

Nature’sPathspeltflakes

3/4cup 80 3 20 3 3 0.5 0.0 150

Oat,corn,&wheat,maple

1cup 129 2 24 1 11 2.9 0.4 130

flavor,squares,withaddedsugarsRice,puffed,fortified

1cup 56 1 13 0 0 0.1 0.0 0

Ricecrisps

11/4cup

126 2 28 0 3 0.4 0.1 280

Shreddedwheat,withoutsugar&salt,rectanglebiscuits

2biscuits

155 5 36 6 0 1.0 0.2 3

Shreddedwheat,withoutsugar&salt,roundbiscuits

2biscuits

128 4 30 5 0 0.8 0.2 2

Wheat,puffed,fortified

1cup 44 2 10 1 0 0.1 0.0 0

Wheat&bran,fruit&nuts,withaddedsugars

1cup 212 4 42 5 16 3.1 0.4 280

Wheat&maltbarleyflakes

3/4cup 106 3 24 3 5 0.8 0.2 140

Wheatgerm,toasted

1oz 108 8 14 4 2 3.0 0.5 1

Wholewheat,rolledoats,&pecans,withaddedsugars

2/3cup 216 5 38 4 8 6.3 0.7 214

CHEESEItem Serving


FatSatFat

Sodium

American,pasteurized

1.5oz 159 9 1 0 0 13.3 8.4 276

American,pasteurized,fat-free

1.5oz 63 10 6 0 4 0.3 0.2 650

American,pasteurized,lowfat

1.5oz 77 10 1 0 0 3.0 1.9 608

American,pasteurized,lowsodium

1.5oz 160 9 1 0 0 13.3 8.4 3

American,pasteurized,withdisodiumphosphate

1.5oz 159 9 1 0 0 13.3 8.4 633

Blue 1.5oz 150 9 1 0 0 12.2 7.9 593Blue,crumbled

1.5oz 150 9 1 0 0 12.2 7.9 593

Brick 1.5oz 158 10 1 0 0 12.6 8.0 238Brie 1.5oz 142 9 0 0 0 11.8 7.4 267Camembert 1.5oz 128 8 0 0 0 10.3 6.5 358Cheddar 1.5oz 171 11 1 0 0 14.1 9.0 264Cheddar,lowfat

1.5oz 74 10 1 0 0 3.0 1.8 260

Cheddar,lowsodium

1.5oz 169 10 1 0 0 13.9 8.8 9

Cheddar,pasteurized,fat-free

1.5oz 63 10 6 0 4 0.3 0.2 650

Cheddar,pasteurized,lowsodium

1.5oz 160 9 1 0 0 13.3 8.4 3

Cheddar,reducedfat

1.5oz 120 12 1 0 0 7.8 4.9 308

Cheeseproduct,American,pasteurized

1.5oz 140 8 3 0 3 10.7 6.3 538

Cheeseproduct,American,pasteurized,reducedfat

1.5oz 102 7 5 0 3 6.0 3.8 675

Cheeseproduct,American,pasteurized,reducedfat,withvitaminD

1.5oz 102 7 5 0 3 6.0 3.8 675

Cheeseproduct,American,pasteurized,withdisodiumphosphate

1.5oz 139 8 3 0 3 10.5 6.6 679

Cheeseproduct,cheddar,pasteurized,

1.5oz 102 7 5 0 3 6.0 3.8 675

reducedfatCheesespread,American

1.5oz 123 7 4 0 3 9.0 5.7 572

Item ServingSize


SatFat

Sodium

Cheesespread,creamcheesebase

1.5oz 125 3 1 0 1 12.2 7.7 286

Cheesesubstitute,American,lowcholesterol

1.5oz 166 11 0 0 0 13.6 2.5 285

Cheesesubstitute,Americancheddar

1.5oz 102 7 5 0 3 6.0 3.7 572

Cheesesubstitute,cheddar,lowcholesterol

1.5oz 166 11 0 0 0 13.6 2.5 285

Cheesesubstitute,mozzarella

1.5oz 105 5 10 0 10 5.2 1.6 291

Chevres,soft

1.5oz 114 8 0 0 0 9.0 6.2 156

Colby 1.5oz 168 10 1 0 0 13.7 8.6 257Colby,lowfat

1.5oz 74 10 1 0 0 3.0 1.8 260

Colby,lowsodium

1.5oz 169 10 1 0 0 13.9 8.8 9

Cottagecheese,1%fat

1.5oz 31 5 1 0 1 0.4 0.3 173

Cottagecheese,1%fat,reducedlactose

1.5oz 31 5 1 0 1 0.4 0.3 94

Cottagecheese,1%fat,unsalted

1.5oz 31 5 1 0 1 0.4 0.3 6

Cottagecheese,1%fat,withvegetables

1.5oz 28 5 1 0 1 0.4 0.3 171

Cottagecheese,2%fat

1.5oz 37 5 2 0 2 1.0 0.4 140

Cottagecheese,creamed,largecurd,notpacked

1.5oz 42 5 1 0 1 1.8 0.7 155

Cottagecheese,creamed,smallcurd,notpacked

1.5oz 42 5 1 0 1 1.8 0.7 155

Cottagecheese,creamed,

1.5oz 41 5 2 0 1 1.6 1.0 146

withfruitCottagecheese,lowfat,lowsodium

1.5oz 31 5 1 0 1 0.4 0.3 6

Cottagecheese,nonfat,largecurd,dry

1.5oz 31 4 3 0 1 0.1 0.1 140

Cottagecheese,nonfat,smallcurd,dry

1.5oz 31 4 3 0 0 1.8 1.1 171

Cottagecheese,withvegetables

1.5oz 40 5 1 0 1 14.6 8.2 137

Creamcheese

1.5oz 145 3 2 0 0 14.8 9.3 126

Creamcheese,fat-free

1.5oz 45 7 3 0 2 6.5 3.9 200

Item ServingSize


SatFat

Sodium

Creamcheese,lowfat

1.5oz 85 3 3 0 2 6.5 3.9 200

Creamcheese,lowfat,

1.5oz 85 3 3 0 1 9.7 5.4 142

whippedCreamcheese,Neufchâtel

1.5oz 108 4 2 0 1 9.7 5.4 142

Creamcheese,whipped

1.5oz 145 3 2 0 0 3.4 0.9 57

Edam 1.5oz 152 11 1 0 1 11.8 7.5 410Emmentaler 1.5oz 162 11 2 0 1 11.8 7.6 82Feta 1.5oz 112 6 2 0 2 9.0 6.4 475Fontina 1.5oz 165 11 1 0 1 13.2 8.2 340Goat,hard 1.5oz 192 13 1 0 1 15.1 10.5 147Goat,semi-soft

1.5oz 155 9 1 0 1 12.7 8.8 219

Goat,soft 1.5oz 114 8 0 0 0 9.0 6.2 156Gouda 1.5oz 151 11 1 0 1 11.7 7.5 348Gruyère 1.5oz 176 13 0 0 0 13.8 8.0 143Limburger 1.5oz 139 9 0 0 0 11.6 7.1 340Mexican,quesoañejo,crumbled

1.5oz 159 9 2 0 2 12.7 8.1 481

Mexican,quesoasadero

1.5oz 151 10 1 0 1 12.0 7.6 279

Mexican,quesochihuahua

1.5oz 159 9 2 0 2 12.6 8.0 262

Mexicanblend,reducedfat

1.5oz 120 10 1 0 0 8.2 4.9 330

MontereyJack

1.5oz 159 10 0 0 0 12.9 8.1 228

Monterey,lowfat

1.5oz 132 12 0 0 0 9.2 6.0 240

Mozzarella,lowmoisture,partskim

1.5oz 128 11 2 0 0 8.5 4.6 225

Mozzarella,lowmoisture,wholemilk

1.5oz 135 9 1 0 0 10.5 6.6 176

Mozzarella,lowsodium

1.5oz 119 12 1 0 1 7.3 4.6 7

Mozzarella,nonfat,shred

1.5oz 60 13 1 1 1 0.0 0.0 316

Mozzarella,partskim

1.5oz 108 10 1 0 0 6.8 4.3 263

Mozzarella,wholemilk

1.5oz 128 9 1 0 0 9.5 5.6 267

Muenster 1.5oz 156 10 0 0 0 12.8 8.1 267Muenster,lowfat

1.5oz 115 11 1 0 1 7.5 4.7 255

Item ServingSize


SatFat

Sodium

Parmesan 1.5oz 176 16 1 0 0 11.6 7.4 721Parmesan,dried,grated,reducedfat

1.5oz 113 9 1 0 0 8.5 5.7 650

Parmesan,fat-free,topping

1.5oz 157 17 17 0 1 2.1 1.3 489

Parmesan,grated

1.5oz 183 16 2 0 0 12.2 7.4 650

Parmesan,hard

1.5oz 167 15 1 0 0 11.0 7.0 681

Parmesan,lowsodium

1.5oz 192 18 2 0 0 12.8 8.1 27

Pimento,pasteurized

1.5oz 159 9 1 0 0 13.3 8.4 607

PortduSalut

1.5oz 150 10 0 0 0 12.0 7.1 227

Provolone 1.5oz 149 11 1 0 0 11.3 7.3 373Provolone,reducedfat

1.5oz 117 11 1 0 0 7.5 4.8 373

Ricotta,partskim

1.5oz 59 5 2 0 0 3.4 2.1 53

Ricotta,wholemilk

1.5oz 74 5 1 0 0 5.5 3.5 36

Romano 1.5oz 165 14 2 0 0 11.5 7.3 510Samsor 1.5oz 162 11 2 0 1 11.8 7.6 82Sweitzer 1.5oz 162 11 2 0 1 11.8 7.6 82Swiss 1.5oz 162 11 2 0 1 11.8 7.6 82Swiss,lowfat

1.5oz 74 12 1 0 1 2.2 1.4 111

Swiss,lowsodium

1.5oz 159 12 1 0 1 11.7 7.5 6

Swiss,pasteurized,lowfat

1.5oz 70 11 2 0 1 2.2 1.4 608

Swiss,pasteurized,withdisodiumphosphate

1.5oz 142 11 1 0 1 10.6 6.8 583

CONDIMENTS,DRESSINGS,MARINADES,ANDSPREADSItem Serving


FatSatFat

Sodium

Dip,sourcream,withonionsoupmix,reducedcalorie

2oz 83 2 4 0 3 6.5 4.0 400

Dressing,mayonnaise,light

2oz 184 0 5 0 2 18.8 3.0 382

Dressing,mayonnaise,lowsodium,lowcalorie

2oz 131 0 9 0 2 10.9 1.9 62

Dressing,mayonnaise,reducedcalorie,cholesterol-free

2oz 189 1 4 0 2 18.9 2.6 416

Dressing,mayonnaise,soybean&saffloweroil

2oz 407 1 2 0 0 45.0 4.9 322

Dressing,mayonnaise,soybeanoil

2oz 407 1 2 0 1 45.0 6.7 322

Dressing,mayonnaise-type

2oz 221 1 14 0 4 18.9 2.8 403

Dressing,mayonnaise-type,fat-free

2oz 48 0 9 1 6 1.5 0.3 447

Dressing,mayonnaise-type,lowcalorie

2oz 149 1 14 0 2 10.8 1.7 392

Dressing,mayonnaise-type,nocholesterol

2oz 390 0 0 0 0 44.1 6.1 276

Dressing,mayonnaise-type,nocholesterol,diet

2oz 221 1 14 0 4 18.9 2.8 403

Dressing,mayonnaise-type,soybean

2oz 132 0 9 0 3 10.9 1.9 282

Dressing,mayonnaise-type,soybean,nocholesterol

2oz 273 0 9 0 3 27.0 4.3 200

Dressing,mayonnaise-type,tofu

2oz 183 3 2 1 0 18.0 1.7 438

Dressing,sour,non-butterfat,

2oz 101 2 3 0 3 9.4 7.5 27

cultured,filledcream–typeFruitbutter,apple

2oz 98 0 24 1 20 0.2 0.0 9

Gravy,beef,canned

2oz 30 2 3 0 0 1.3 0.7 318

Gravy,chicken,canned

2oz 45 1 3 0 0 3.2 0.8 327

Item ServingSize


SatFat

Sodium

Gravy,meat,lowsodium,prepared

2oz 30 2 3 0 0 1.4 0.6 10

Gravy,poultry,lowsodium,prepared

2oz 30 2 3 0 0 1.4 0.6 10

Gravy,sausage,countrystyle,canned

2oz 67 2 3 0 1 5.8 1.4 260

Gravy,turkey,canned

2oz 29 1 3 0 0 1.2 0.4 327

Horseradish,prepared

2oz 27 1 6 2 5 0.4 0.1 178

Jam 2oz 158 0 39 1 27 0.0 0.0 18Jam,anyflavor,

2oz 75 0 30 1 21 0.2 0.0 0

withsodiumsaccharinJam,apricot 2oz 137 0 37 0 25 0.1 0.0 23Jelly 2oz 151 0 40 1 29 0.0 0.0 17Jelly,reducedsugar,preparedfromrecipe

2oz 101 0 26 0 26 0.0 0.0 1

Ketchup 2oz 55 1 14 0 13 0.2 0.0 632Ketchup,lowsodium

2oz 55 1 14 0 13 0.2 0.0 11

Lunchmeatspread,chicken,canned

2oz 90 10 2 0 0 10.0 1.8 409

Lunchmeatspread,hamsalad

2oz 122 5 6 0 0 8.8 2.9 517

Lunchmeatspread,liverwurst

2oz 173 7 3 1 1 14.4 5.6 397

Lunchmeatspread,pork&beef

2oz 133 4 7 0 0 9.8 3.4 574

Lunchmeatspread,poultrysalad

2oz 113 7 4 0 0 7.7 2.0 214

Lunchmeatspread,roastbeef

2oz 126 9 2 0 0 9.2 3.6 411

Marmalade,orange

2oz 139 0 38 0 34 0.0 0.0 32

Miso 2oz 113 7 15 3 4 3.4 0.6 2114Mustard,yellow,

2oz 38 2 3 2 0 2.3 0.1 644

preparedPreserves 2oz 158 0 39 1 27 0.0 0.0 18Preserves,anyflavor,withsodiumsaccharin

2oz 75 0 30 1 21 0.2 0.0 0

Preserves,apricot

2oz 137 0 37 0 25 0.1 0.0 23

Relish,pickle,hamburger

2oz 73 0 20 2 17 0.3 0.0 621

Relish,pickle,hotdog

2oz 52 1 13 1 12 0.3 0.0 619

Relish,pickle,sweet

2oz 74 0 20 1 17 0.3 0.0 460

Item ServingSize


SatFat

Sodium

Saladdressing,assortedflavors

2oz 94 0 9 0 8 6.1 0.9 625

Saladdressing,bacon&tomato

2oz 185 1 1 0 1 19.8 3.1 615

Saladdressing,bluecheese

2oz 270 1 3 0 2 29.0 4.7 527

Salad 2oz 65 1 15 1 4 0.6 0.3 462

dressing,bluecheese,fat-freeSaladdressing,bluecheese,lowcalorie

2oz 56 3 2 0 2 4.1 1.5 680

Saladdressing,bluecheese,reducedcalorie

2oz 49 1 7 0 2 1.5 0.4 913

Saladdressing,bluecheese,unsalted

2oz 286 3 4 0 4 29.7 5.6 17

Saladdressing,buttermilk,light

2oz 115 1 12 1 2 7.0 0.7 515

Saladdressing,Caesar

2oz 307 1 2 0 2 32.8 5.0 611

Saladdressing,Caesar,lowcalorie

2oz 62 0 11 0 9 2.5 0.4 611

Saladdressing,coleslaw

2oz 221 1 13 0 11 18.9 2.8 403

Saladdressing,coleslaw,

2oz 187 0 23 0 22 11.3 1.7 907

reducedfatSaladdressing,creamy,withbuttermilk,reducedcalorie,nocholesterol

2oz 79 1 9 0 2 4.5 0.8 528

Saladdressing,creamy,withsourcream,reducedcalorie,nocholesterol

2oz 79 1 9 0 2 4.5 0.8 528

Saladdressing,creamy,withsourcreamandbuttermilk,reducedcalorie

2oz 61 1 11 0 3 1.5 0.3 567

Saladdressing,French

2oz 259 0 9 0 9 25.4 3.2 474

Saladdressing,French,fat-free

2oz 75 0 18 1 9 0.2 0.0 453

Saladdressing,French,reduced

2oz 113 0 15 0 15 7.4 1.1 567

calorieSaladdressing,French,reducedfat

2oz 126 0 18 1 10 6.5 0.5 447

Saladdressing,French,reducedfat,unsalted

2oz 132 0 17 1 16 7.6 0.6 17

Item ServingSize


SatFat

Sodium

Saladdressing,French,unsalted

2oz 260 0 9 0 9 25.4 3.2 0

Saladdressing,honeymustard,reducedcalorie

2oz 117 1 17 0 10 5.7 0.5 510

Saladdressing,Italian

2oz 165 0 6 0 5 16.1 2.5 938

Saladdressing,Italian,fat-free

2oz 27 1 5 0 5 0.5 0.2 640

Saladdressing,

2oz 113 0 4 0 1 11.3 1.6 806

Italian,reducedcalorieSaladdressing,Italian,reducedfat

2oz 43 0 3 0 3 3.6 0.3 775

Saladdressing,Italian,reducedfat,unsalted

2oz 43 0 3 0 3 3.6 0.3 17

Saladdressing,Italian,unsalted

2oz 166 0 6 0 5 16.1 2.5 17

Saladdressing,peppercorn

2oz 320 1 2 0 1 34.8 6.0 604

Saladdressing,preparedfromrecipe,cooked

2oz 89 2 8 0 5 5.4 1.6 416

Saladdressing,ranch

2oz 274 1 4 0 1 29.1 4.5 463

Saladdressing,ranch,reducedfat

2oz 111 1 12 1 2 7.0 0.7 515

Saladdressing,Roquefort

2oz 270 1 3 0 2 29.0 4.7 527

Salad 2oz 65 1 15 1 4 0.6 0.3 462

dressing,Roquefort,fat-freeSaladdressing,Roquefort,lowcalorie

2oz 56 3 2 0 2 4.1 1.5 680

Saladdressing,Roquefort,reducedcalorie

2oz 49 1 7 0 2 1.5 0.4 913

Saladdressing,Roquefort,unsalted

2oz 286 3 4 0 4 29.7 5.6 17

Saladdressing,Russian

2oz 201 0 18 0 10 14.8 1.4 563

Saladdressing,Russian,lowcalorie

2oz 80 0 16 0 12 2.3 0.3 492

Saladdressing,sesameseed

2oz 251 2 5 1 4 25.6 3.5 567

Saladdressing,sweetandsour

2oz 9 0 2 0 2 0.0 0.0 118

Saladdressing,ThousandIsland

2oz 210 1 8 0 8 19.9 2.9 489

Item ServingSize


SatFat

Sodium

Saladdressing,ThousandIsland,fat-free

2oz 75 0 17 2 10 0.8 0.1 413

Saladdressing,ThousandIsland,reducedfat

2oz 111 0 14 1 10 6.4 0.4 472

Saladdressing,vinegar&oil,preparedfromrecipe

2oz 255 0 1 0 1 28.4 5.2 1

Spread,hummus,preparedfromrecipe

2oz 100 3 11 2 0 4.9 0.6 137

Spread,sandwich,withpickles&unspecifiedoil

2oz 221 1 13 0 9 19.3 2.9 567

DAIRYPRODUCTSItem Serving


FatSatFat

Sodium

Buttermilk,cultured,reducedfat

1floz 16 1 2 0 2 0.6 0.4 24

Buttermilk,dried

1floz 110 10 14 0 14 1.6 1.0 147

Buttermilk,lowfat,cultured

1floz 11 1 1 0 1 0.2 0.2 30

Cream,half&half

1floz 37 1 1 0 0 3.3 2.0 12

Cream,half&half,fat-free

1floz 17 1 3 0 1 0.4 0.2 41

Cream,light 1floz 55 1 1 0 0 5.5 3.4 11Cream,whipping,heavy

1floz 98 1 1 0 0 10.5 6.5 11

Cream,whipping,light

1floz 83 1 1 0 0 8.8 5.5 10

Creamsubstitute,flavored,liquid

1floz 71 0 10 0 9 3.8 0.7 23

Creamsubstitute,

1floz 141 0 21 0 16 6.1 5.5 56

flavored,powderCreamsubstitute,hydrogenatedvegetableoil&soyprotein,liquid

1floz 39 0 3 0 3 2.8 0.5 22

Creamsubstitute,light

1floz 20 0 3 0 3 1.0 0.3 17

Creamsubstitute,light,powder

1floz 122 1 21 0 21 4.5 1.1 65

Creamsubstitute,powder

1floz 155 1 16 0 16 10.1 9.2 51

Item ServingSize


SatFat

Sodium

Eggnog 8floz 200 10 18 0 18 9.5 5.9 122Eggnog,preparedfromdrymixwithwholemilk

8floz 215 7 32 0 29 6.8 3.9 125

Milk,1% 8floz 95 8 11 0 11 2.2 1.4 100Milk,1%,lowlactose

8floz 95 7 11 0 11 2.4 1.5 115

Milk,1%,proteinfortified,withvitaminsA

8floz 109 9 13 0 10 2.7 1.7 132

&DMilk,1%,withnonfatmilksolids,vitaminsA&D

8floz 98 8 11 0 10 2.2 1.4 118

Milk,1%,withvitaminsA&D

8floz 95 8 11 0 11 2.2 1.4 100

Milk,2% 8floz 113 7 11 0 11 4.5 2.3 107Milk,2%,proteinfortified,withvitaminsA&D

8floz 127 9 12 0 12 4.5 2.8 134

Milk,2%,withnonfatmilksolids,vitaminsA&D

8floz 116 8 11 0 10 4.4 2.7 118

Milk,2%,withvitaminsA&D

8floz 113 7 11 0 11 4.5 2.3 107

Milk,chocolate,2%,withvitaminsA&D

8floz 172 7 28 2 22 4.3 2.7 150

Milk,chocolate,nonfat,

8floz 134 7 27 1 25 0.6 0.4 130

preparedwithsyrupMilk,chocolate,preparedwithsyrup&wholemilk

8floz 204 7 29 1 26 6.7 3.8 107

Milk,chocolate,reducedfat,withcalcium

8floz 177 7 28 2 22 4.3 2.7 150

Milk,chocolate,withvitaminsA&D

8floz 188 7 23 2 22 7.7 4.8 136

Milk,condensed,sweetened,canned

8floz 728 18 123 0 123 19.7 12.5 288

Milk,evaporated,canned

8floz 306 15 23 0 23 17.1 10.4 240

Item ServingSize


SatFat

Sodium

Milk,evaporated,nonfat,withvitaminsA&D,canned

8floz 177 17 26 0 26 0.5 0.3 261

Milk,evaporated,withvitaminsA,canned

8floz 304 15 23 0 23 17.1 10.4 240

Milk,filled,fluid,withlauricacidoil

8floz 143 8 11 0 11 7.7 7.0 129

Milk,goat,withvitaminD

8floz 156 8 10 0 10 9.4 6.1 113

Milk,humanbreast

8floz 159 2 16 0 16 9.9 4.6 39

Milk,lowfat,chocolate,withvitaminsA&D

8floz 143 7 24 1 23 2.3 1.4 138

Milk,lowfat,preparedfromdrywithwater

8oz 77 7 11 0 11 0.4 0.2 122

Milk,lowsodium

8oz 138 7 10 0 10 7.8 4.9 7

Milk,nonfat,calciumfortified

8oz 79 8 11 0 11 0.4 0.3 118

Milk,nonfat,preparedfromdrywithwater

8oz 75 7 11 0 11 0.2 0.1 122

Milk,nonfat,proteinfortified,withvitaminsA&D

8oz 93 9 13 0 10 0.6 0.4 134

Milk,nonfat,withnonfatmilksolids&vitaminsA&D

8oz 84 8 11 0 11 0.6 0.4 120

Milk,nonfat,withvitaminsA&D

8oz 77 8 11 0 11 0.2 0.1 95

Milk,nonfat,withoutaddedvitaminsA&D

8oz 77 8 11 0 11 0.2 0.1 95

Milk,whole,3.25%

8oz 138 7 11 0 11 7.4 4.2 98

Milk,whole,3.25%,withvitaminsD

8oz 138 7 11 0 11 7.4 4.2 98

Milk,whole,preparedfromdrywithwater

8oz 146 8 11 0 11 7.9 4.9 115

Milksubstitute,non-soy

8floz 104 4 12 0 12 4.5 0.6 125

Parfait,fruit&yogurt,lowfat,withgranola

8oz 191 8 36 2 26 2.3 1.2 111

Sourcream,cultured

1oz 58 1 1 0 1 5.9 3.5 24

Sourcream,fat-free

1oz 22 1 5 0 0 0.0 0.0 42

Sourcream,imitation,cultured

1oz 62 1 2 0 2 5.9 5.3 31

Sourcream,light

1oz 41 1 2 0 0 3.2 2.0 21

Sourcream,reducedfat

1oz 54 2 2 0 0 4.2 2.6 21

Sourcream,reducedfat,cultured

1oz 41 1 1 0 0 3.6 2.2 12

Item ServingSize


SatFat

Sodium

Yogurt,chocolate,nonfat

8oz 254 8 53 3 34 0.0 0.0 135

Yogurt,chocolate,nonfat,withvitaminD

8oz 254 8 53 3 34 0.0 0.0 135

Yogurt,chocolate,wholemilk

8oz 229 11 31 0 27 7.2 4.5 65

Yogurt,fruit,lowfat,

8oz 231 10 43 0 43 2.4 1.6 58

Yogurt,fruit,lowfat,withvitaminD

8oz 231 10 43 0 43 2.4 1.6 58

Yogurt,fruit,lowfat,

8oz 225 9 42 0 42 2.6 1.7 53

Yogurt,fruit,lowfat,withvitaminD

8oz 225 9 42 0 42 2.6 1.7 53

Yogurt,fruit,lowfat,reducedsugar,withvitaminD

8oz 238 11 42 0 7 3.2 2.1 58

Yogurt,fruit,lowfat,withartificialsweetener

8oz 238 11 42 0 7 3.2 2.1 58

Yogurt,fruit,nonfat,with

8oz 215 10 43 0 43 0.5 0.3 58

vitaminDYogurt,lemon,lowfat

8oz 193 11 31 0 31 2.8 1.8 66

Yogurt,lemon,nonfat,reducedsugar,withvitaminD

8oz 98 9 17 0 17 0.4 0.3 59

Yogurt,lemon,nonfat,withlow-caloriesweetener

8oz 98 9 17 0 17 0.4 0.3 59

Yogurt,maple,lowfat

8oz 193 11 31 0 31 2.8 1.8 66

Yogurt,plain,lowfat

8oz 143 12 16 0 16 3.5 2.3 70

Yogurt,plain,skim

8oz 127 13 17 0 17 0.4 0.3 77

Yogurt,plain,wholemilk

8oz 138 8 11 0 11 7.4 4.8 46

Yogurt,tofu

8oz 213 8 36 0 3 4.1 0.6 35

Yogurt,vanilla,lowfat

8oz 193 11 31 0 31 2.8 1.8 66

Yogurt, 8oz 193 11 31 0 31 2.8 1.8 66

vanilla,lowfat,withvitaminDYogurt,vanilla,nonfat,reducedsugar,withvitaminD

8oz 98 9 17 0 17 0.4 0.3 59

Yogurt,vanilla,nonfat,withlow-calsweetener

8oz 98 9 17 0 17 0.4 0.3 59

DESSERTSANDSWEETTREATSItem Serving


FatSatFat

Sodium

Bakingchips,milkchocolate

1/2oz 80 1 9 1 8 4.4 2.8 12

Bread,sweet,Mex-pandulcewithcrumbtopping

2oz 209 3 35 1 16 6.4 1.3 54

Brownie 2oz 230 3 36 1 21 9.2 2.4 177Brownie,sugar-&sodium-free,preparedfromdrymix

2oz 218 2 40 2 0 6.3 2.9 53

Cake,angelfood,preparedfromdrymix

2oz 141 3 32 0 17 0.2 0.0 280

Cake,applesauce,withouticing

2oz 204 2 34 1 24 7.5 1.5 92

Cake,apricot,withouticing

2oz 204 2 34 1 24 7.5 1.5 92

Cake,blackberry,withouticing

2oz 204 2 34 1 24 7.5 1.5 92

Cake,Bostoncreampie

2oz 143 1 24 1 20 4.8 1.4 82

Cake,cherryfudge,withchocolatefrosting

2oz 150 1 22 1 19 7.1 2.9 128

Cake,coffee,cinnamon,withcrumbtoppingpreparedfrommix

2oz 180 3 30 1 17 5.4 1.1 239

Cake,datepudding

2oz 176 2 26 1 18 7.6 4.0 88

Cake,fruit 2oz 184 2 35 2 17 5.2 0.6 153Cake,grahamcracker

2oz 200 3 28 1 20 8.6 2.0 238

Cake,icecream,chocolateroll

2oz 169 2 23 1 15 8.3 3.4 75

Cake,oatmeal,withicing

2oz 211 2 36 1 34 7.2 1.5 86

Cake,plumpudding

2oz 176 2 26 1 18 7.6 4.0 88

Cake,poppyseed,withouticing

2oz 224 4 27 1 14 11.3 4.2 197

Cake,pound,fat-free

2oz 160 3 35 1 19 0.7 0.1 193

Cake,rhubarb,withouticing

2oz 204 2 34 1 24 7.5 1.5 92

Cake,snack,sponge,withcreamfilling

2oz 212 2 36 1 21 6.5 2.3 227

Cake,spice,withicing

2oz 191 2 32 1 31 6.1 1.6 146

Cake,white,withcoconutfrosting,preparedfromrecipe

2oz 202 2 36 1 33 5.8 2.2 161

Item ServingSize


SatFat

Sodium

Cake,white,withoutfrosting,

2oz 202 3 32 0 20 7.0 1.9 185

preparedfromrecipeCandy,almonds,sugarcoated

1.5oz 202 4 29 1 27 7.6 0.8

Candy,butterscotch

1.5oz 166 0 38 0 34 1.4 0.9 166

Candy,candycorn,preparedfromrecipe

1.5oz 159 0 40 0 38 0.0 0.0

Candy,caramel,chocolateflavorroll

1.5oz 168 1 37 0 24 2.2 0.4 19

Candy,caramel,withnuts,chocolate-covered

1.5oz 200 4 26 2 18 8.9 2.0 10

Candy,caramels

1.5oz 162 2 33 0 28 3.4 1.1 104

Candy,chocolate,dark

1.5oz 234 2 26 3 20 13.7 8.1 10

Candy,chocolate,dark,45%–59%cacaosolids

1.5oz 232 2 26 3 20 13.3 7.9 10

Candy,chocolate,dark,60%–69%cacaosolids

1.5oz 246 3 22 3 16 16.3 9.4

Candy, 1.5oz 254 3 20 5 10 18.1 10.4

chocolate,dark,70%–85%cacaosolidsCandy,chocolate-covered,lowcalorie

1.5oz 252 5 16 2 6 18.4 9.3 48

Candy,coffeebeans,darkchocolate–covered

1.5oz 230 3 25 3 18 12.8 6.4 11

Candy,coffeebeans,milkchocolate–covered

1.5oz 233 3 23 2 21 14.1 7.7 30

Candy,divinity,preparedfromrecipe

1.5oz 155 1 38 0 34 0.0 0.0 14

Candy,fondant,preparedfromrecipe

1.5oz 159 0 40 0 38 0.0 0.0

Candy,fruit&nut,squares,soft

1.5oz 166 1 31 1 20 4.0 0.4 56

Candy,fudge,chocolate,preparedfromrecipe

1.5oz 175 1 33 1 31 4.4 2.7 19

Candy,fudge,chocolate,withnuts,prepared

1.5oz 196 2 29 1 27 8.0 2.8 17

fromrecipeCandy,fudge,chocolatemarshmallow,preparedfromrecipe

1.5oz 193 1 30 1 27 7.4 4.5 36

Item ServingSize


SatFat

Sodium

Candy,fudge,peanutbutter,preparedfromrecipe

1.5oz 165 2 33 0 31 2.8 0.7 50

Candy,fudge,vanilla,preparedfromrecipe

1.5oz 163 0 35 0 34 2.3 1.4 20

Candy,fudge,vanilla,withnuts,preparedfromrecipe

1.5oz 185 1 32 0 30 5.8 1.6 18

Candy,gumdrops

1.5oz 168 0 42 0 25 0.0 0.0 19

Candy,gumdrops,lowcalorie

1.5oz 69 0 37 8 30 0.1 0.0 3

Candy,gummybears

1.5oz 168 0 42 0 25 0.0 0.0 19

Candy,gummydinosaurs

1.5oz 168 0 42 0 25 0.0 0.0 19

Candy,gummyfish

1.5oz 168 0 42 0 25 0.0 0.0 19

Candy,gummyworms

1.5oz 168 0 42 0 25 0.0 0.0 19

Candy,hard,allflavors

1.5oz 168 0 42 0 27 0.1 0.0 16

Candy,hard,lowcalorie

1.5oz 168 0 42 0 40 0.0 0.0 0

Candy,jellyring

1.5oz 168 0 42 0 25 0.0 0.0 19

Candy,jellybeans

1.5oz 159 0 40 0 30 0.0 0.0 21

Candy,Jordanalmonds

1.5oz 202 4 29 1 27 7.6 0.8 6

Candy,milkchocolate,withalmonds

1.5oz 224 4 23 3 19 14.6 7.5 31

Candy,nougat,withalmonds

1.5oz 169 1 39 1 35 0.7 0.7 14

Candy,peanut

1.5oz 207 3 30 1 22 8.1 1.8 189

brittle,preparedfromrecipeCandy,peanuts,milkchocolatecovered

1.5oz 221 6 21 2 16 14.2 6.2 17

Candy,praline,preparedfromrecipe

1.5oz 206 1 25 1 24 11.0 0.9 20

Candy,raisins,milkchocolatecovered

1.5oz 166 2 29 1 26 6.3 4.4 15

Candy,sesamecrunch

1.5oz 219 5 21 3 13 14.2 2.0 71

Candy,spicedrops

1.5oz 168 0 42 0 25 0.0 0.0 19

Candy,spicestick

1.5oz 168 0 42 0 25 0.0 0.0 19

Candy,taffy,preparedfromrecipe

1.5oz 169 0 39 0 29 1.4 0.9 22

Candy,toffee,preparedfromrecipe

1.5oz 238 0 28 0 27 13.9 8.7 57

Candy,truffle,preparedfromrecipe

1.5oz 217 3 19 1 16 14.4 7.9 29

Item ServingSize


SatFat

Sodium

Candy,yogurt-covered,withvitaminC

1.5oz 176 0 37 0 28 3.2 0.5 32

Candybar,caramel,chocolateflavorroll

1.5oz 168 1 37 0 24 2.2 0.4 19

Candybar,carob,unsweetened

1.5oz 230 3 24 2 15 13.3 12.3 46

Candybar,crispy

1.5oz 230 4 24 1 17 13.3 5.5 112

Candybar,milkchocolate

1.5oz 228 3 25 1 22 12.6 7.9 34

Candybar,milkchocolate,withcrispedrice

1.5oz 217 3 25 1 22 12.5 6.8 37

Candybar,peanut

1.5oz 222 7 20 2 18 14.3 2.0 66

Candybar,sweet

1.5oz 216 2 26 2 22 14.5 8.5 7

chocolateCheesecake 4.5oz 410 7 33 1 28 28.7 12.7 264Cheesecake,nobake,preparedfromdrymix

4.5oz 350 7 45 2 34 16.2 8.5 485

Chewinggum,block

3g 11 0 3 0 2 0.0 0.0 0

Chewinggum,Chiclets

3g 11 0 3 0 2 0.0 0.0 0

Chewinggum,stick

3g 11 0 3 0 2 0.0 0.0 0

Chewinggum,sugarless

3g 8 0 3 0 0 0.0 0.0 0

Cookie,anisettesponge,withlemonjuice&rind

1oz 103 3 17 0 7 2.6 0.9 42

Cookie,applesauce

1oz 104 1 18 1 12 3.4 0.7 61

Cookie,butter,enriched

1oz 132 2 20 0 6 5.3 3.1 100

Cookie,butterscotchbrownie

1oz 127 2 16 0 12 6.4 1.2 75

Cookie,chocolatechip,enriched

1oz 134 1 18 1 10 6.6 2.8 84

Cookie,chocolatechip,soft

1oz 129 1 18 1 11 5.8 2.8 77

Cookie,chocolatechip,sugar-&sodium-free

1oz 128 1 21 0 11 4.8 1.2 3

Cookie,chocolate,extracreamfilling

1oz 141 1 19 1 13 7.0 1.5 100

Cookie,chocolatewafer

1oz 123 2 21 1 8 4.0 1.2 164

Cookie,coconutmacaroon,preparedfromrecipe

1oz 115 1 20 1 20 3.6 3.2 70

Cookie,figbar

1oz 99 1 20 1 13 2.1 0.3 99

Cookie,fortune

1oz 107 1 24 0 13 0.8 0.2 78

Cookie,gingersnap

1oz 118 2 22 1 6 2.8 0.7 185

Item ServingSize


SatFat

Sodium

Cookie,ladyfinger,withlemonjuice&rind

1oz 103 3 17 0 7 2.6 0.9 42

Cookie,marshmallowpie,chocolate-

1oz 119 1 19 1 13 4.8 1.3 48

coatedCookie,marshmallow,fudge

1oz 119 1 19 1 13 4.8 1.3 48

Cookie,molasses

1oz 122 2 21 0 5 3.6 0.9 130

Cookie,oatmeal

1oz 128 2 19 1 7 5.1 1.3 109

Cookie,oatmeal,fat-free

1oz 92 2 22 2 12 0.4 0.1 84

Cookie,oatmealraisin,lowcalorie,sugar-&sodium-free

1oz 127 1 20 1 9 5.1 0.8 3

Cookie,peanutbutter

1oz 135 3 17 1 9 6.7 1.3 118

Cookie,raisin,softtype

1oz 114 1 19 0 13 3.9 1.0 96

Cookie,sandwich,chocolate,withcream

1oz 133 2 20 1 12 5.6 1.8 143

Cookie,sandwich,chocolate,withcream,chocolate-coated

1oz 136 1 19 1 17 7.5 2.1 92

Cookie,sandwich,chocolate,

1oz 131 1 19 1 7 6.3 1.1 69

withcream,sugar-&sodium-freeCookie,sandwich,peanutbutter

1oz 136 2 19 1 10 6.0 1.4 104

Cookie,sandwich,vanilla,withcream

1oz 137 1 20 0 11 5.7 0.8 99

Cookie,shortbread,plain

1oz 142 2 18 1 4 6.8 1.7 129

Cookie,sugar

1oz 136 1 19 0 11 6.0 1.5 101

Cookie,sugar,preparedfromrecipewithmargarine

1oz 134 2 17 0 7 6.6 1.3 139

Cookie,sugar,preparedfromrefrigerateddough

1oz 137 1 19 0 7 6.5 1.7 133

Cookie,sugarwafer,cream-filled

1oz 145 1 20 0 10 6.9 1.0 42

Cookie,vanilla

1oz 136 1 19 0 11 6.0 1.5 101

Cookie,vanillawafer,lowerfat

1oz 125 1 21 1 11 4.3 1.1 88

Croissant, 2oz 235 5 27 1 6 11.9 6.0 315

cheeseCupcake,snack,chocolate,withfrosting&creamfilling

3oz 339 3 51 3 32 13.5 4.2 331

Item ServingSize


SatFat

Sodium

Cupcake,yellowwithfruit&creamfilling

3oz 285 4 48 1 45 8.7 2.0 411

Danish,almond

2oz 244 4 26 1 15 14.3 3.3 206

Danish,applecinnamon,enriched

2oz 210 3 27 1 16 10.5 2.8 201

Danish,cheese

2oz 212 5 21 1 4 12.4 3.8 255

Danish,cinnamonnut

2oz 244 4 26 1 15 14.3 3.3 206

Danish,lemon,enriched

2oz 210 3 27 1 16 10.5 2.8 201

Danish,raisinnut

2oz 244 4 26 1 15 14.3 3.3 206

Danish,raspberry,

2oz 210 3 27 1 16 10.5 2.8 201

enrichedDanish,strawberry,enriched

2oz 210 3 27 1 16 10.5 2.8 201

Dessert,applecrisp,preparedfromrecipe

4.5oz 201 2 39 2 25 4.3 0.9 439

Dessert,lemon,bar

4.5oz 542 6 78 1 54 23.3 4.8 329

Doughnut,cake,chocolate,glazed,sugared

2oz 236 3 33 1 18 11.3 2.9 193

Doughnut,cake,holes

2oz 237 3 26 1 9 13.4 4.0 316

Doughnut,cake,wheat,glazed,sugared

2oz 204 4 24 1 12 10.9 1.7 201

Doughnut,cake,withchocolateicing

2oz 256 3 29 1 15 14.3 7.6 234

Doughnut,cream-filled

2oz 205 4 17 0 8 13.9 3.1 175

Doughnut,Frenchcrullers

2oz 234 2 34 1 20 10.4 2.6 196

Doughnut,glazed,enriched

2oz 226 4 29 1 11 10.8 3.1 219

Doughnut,jelly-filled

2oz 193 3 22 1 12 10.6 2.7 166

Frosting,chocolate,creamy,preparedfromdrymixwithbutter

1oz 116 0 20 1 0 3.7 2.4 35

Frosting,chocolate,creamy,readytoeat

1oz 113 0 18 0 16 5.0 1.6 52

Frosting,chocolate,glaze,preparedfromrecipewithbutter

1oz 102 0 20 0 18 2.0 1.3 37

Frosting,coconutnut,readytoeat

1oz 123 0 15 1 11 6.8 2.4 55

Frosting,creamcheese,creamy,readytoeat

1oz 118 0 19 0 18 4.9 1.3 54

Frosting,glaze,

1oz 97 0 24 0 23 0.2 0.1 2

preparedfromrecipe

Item ServingSize


SatFat

Sodium

Frosting,vanilla,creamy,readytoeat

1oz 119 0 19 0 18 4.6 0.8 52

Frozendessert,icemilk,chocolate

3oz 123 4 22 0 21 2.7 1.7 53

Frozendessert,icenovelty,lime

3oz 109 0 28 0 28 0.0 0.0 19

Frozendessert,parfait,withfruits,nuts,whippedtopping

3oz 218 3 25 0 20 13.0 7.5 72

Frozendessert,softserve,light,withcookiepieces

3oz 144 3 22 0 18 4.8 2.3 64

Frozendessert,softserve,light,withmilkchocolatecandies

3oz 155 3 23 0 21 5.5 3.1 46

Frozendessertbar,fruitjuice

3oz 74 1 17 1 15 0.1 0.0 3

Frozendessertbar,icenovelty,fruit,nosugaradded

3oz 20 0 5 0 0 0.1 0.0 4

Frozendessertbar,skimmilk

3oz 93 2 20 0 19 1.0 0.2 46

Frozendessertpop,withlow-caloriesweetener

3oz 20 0 5 0 1 0.0 0.0 9

Frozenyogurt,allflavors,notchocolate

3oz 108 3 18 0 17 3.1 2.0 54

Frozenyogurt,chocolate

3oz 108 3 18 2 16 3.1 1.9 54

Frozenyogurt,chocolate,nonfat,withartificialsweetener

3oz 91 4 17 2 11 0.7 0.4 69

Frozenyogurt,softserve,vanilla

3oz 135 3 21 0 20 4.8 2.9 74

Frozenyogurtbar,chocolate-coated

3oz 226 3 25 0 21 13.9 11.1 58

Frozenyogurtcone,chocolate,large

3oz 183 4 27 1 17 8.0 4.6 91

Frozenyogurtcone,chocolate,small

3oz 183 4 27 1 17 8.0 4.6 91

Frozenyogurtcone,vanilla,fruit,large

3oz 160 4 27 0 18 4.6 2.6 98

Frozenyogurtcone,vanilla,fruit,small

3oz 160 4 27 0 18 4.6 2.6 98

Item ServingSize


SatFat

Sodium

Frozenyogurtsandwich

3oz 181 4 32 0 21 4.4 2.3 57

Icecream,chocolate,light,nosugaradded

3oz 147 3 23 1 5 4.9 3.1 64

Icecream,chocolate,lowcarbohydrate

3oz 201 3 23 4 5 10.8 5.8 65

Icecream,chocolate,rich

3oz 217 4 18 1 15 14.4 8.8 48

Icecream,softserve,Frenchvanilla

3oz 189 3 19 1 18 11.1 6.4 52

Icecream,softserve,vanilla,light

3oz 107 4 19 0 16 2.2 1.4 60

Icecream,vanilla

3oz 176 3 20 1 18 9.4 5.8 68

Icecream,vanilla,fat-free

3oz 117 4 26 1 5 0.0 0.0 82

Icecream,vanilla,light

3oz 153 4 25 0 19 4.1 2.5 63

Icecream,vanilla,light,nosugaradded

3oz 144 3 18 0 5 6.3 3.4 82

Icecream, 3oz 184 3 19 4 5 10.8 5.8 41

vanilla,lowcarbohydrateIcecreambar,vanilla,chocolatecoated,light,nosugaradded

3oz 188 5 22 1 7 8.6 4.7 88

Icecreamcone,sundae,individuallypackaged

3oz 157 4 25 0 18 5.1 2.6 81

Marshmallows 1oz 90 1 23 0 16 0.1 0.0 23Milkshake,chocolate

8oz 270 7 48 1 47 6.1 3.8 252

Milkshake,vanilla

8oz 254 9 40 0 40 6.9 4.3 215

Pastry,creampuff,chocolate,custard-filled,preparedfromrecipe

2oz 147 4 14 0 4 8.8 2.3 189

Pastry,creampuff,custard-filled,preparedfromrecipe

2oz 144 4 13 0 5 8.7 2.1 191

Pastry,eclair,chocolate,custard-filled,preparedfromrecipe

2oz 147 4 14 0 4 8.8 2.3 189

Pastry,eclair,custard-filled,preparedfrom

2oz 144 4 13 0 5 8.7 2.1 191

recipePastry,pastelitodeguava

2oz 212 3 27 1 10 10.4 3.1 129

Pastry,toaster,apple

2oz 219 3 39 1 16 5.9 1.5 187

Pastry,toaster,apple,frosted

2oz 219 2 40 0 20 5.6 1.5 175

Item ServingSize


SatFat

Sodium

Pastry,toaster,apple,toasted

2oz 229 3 41 1 16 6.2 1.5 198

Pastry,toaster,blueberry

2oz 219 3 39 1 16 5.9 1.5 187

Pastry,toaster,blueberry,frosted

2oz 219 2 40 0 20 5.6 1.5 175

Pastry,toaster,blueberry,toasted

2oz 229 3 41 1 16 6.2 1.5 198

Pastry,toaster,cherry

2oz 219 3 39 1 16 5.9 1.5 187

Pastry,toaster,cherry,frosted

2oz 219 2 40 0 20 5.6 1.5 175

Pastry,toaster,cherry,toasted

2oz 229 3 41 1 16 6.2 1.5 198

Pastry,toaster,fruit

2oz 219 3 39 1 16 5.9 1.5 187

Pastry,toaster,fruit,frosted

2oz 219 2 40 0 20 5.6 1.5 175

Pastry,toaster,fruit,toasted

2oz 229 3 41 1 16 6.2 1.5 198

Pastry,toaster,strawberry

2oz 219 3 39 1 16 5.9 1.5 187

Pastry,toaster,strawberry,frosted

2oz 219 2 40 0 20 5.6 1.5 175

Pastry,toaster,strawberry,toasted

2oz 229 3 41 1 16 6.2 1.5 198

Pie,apple,withenrichedflour

4.5oz 296 2 43 2 20 13.8 4.8 333

Pie,bananacream,preparedfromrecipe

4.5oz 336 6 41 1 15 17.0 4.7 300

Pie,blackberry,preparedfromrecipe

4.5oz 335 3 47 4 19 15.7 3.1 22

Pie,blueberry

4.5oz 290 2 44 1 12 12.5 2.1 406

Pie,cherry 4.5oz 325 3 50 1 18 13.8 3.2 308Pie,coconutcream

4.5oz 373 3 47 2 45 20.8 8.7 319

Pie,Dutchapple,preparedfromrecipe

4.5oz 363 3 56 2 28 14.4 2.9 250

Pie,eggcustard

4.5oz 263 7 26 2 14 14.5 2.9 300

Pie,lemonmeringue

4.5oz 335 2 59 2 30 10.9 2.2 183

Pie,peach 4.5oz 279 2 41 1 8 12.5 1.9 338Pie,pecan 4.5oz 509 6 75 3 31 20.9 3.3 300Pie,pumpkin

4.5oz 304 5 44 2 24 12.2 2.5 291

Item ServingSize


SatFat

Sodium

Pie,vanillacream,preparedfromrecipe

4.5oz 348 6 41 1 16 18.0 5.0 325

Sweetroll,butterhorn

2oz 208 3 29 1 12 9.2 2.4 214

Sweetroll,honeybun,enriched

2oz 223 3 28 1 11 10.7 3.0 217

Topping,chocolatefudge

1oz 99 1 18 1 10 2.5 1.1 98

Topping,marshmallowcreme

1oz 91 0 22 0 13 0.1 0.0 23

Topping,pineapple

1oz 72 0 19 0 6 0.0 0.0 12

Topping,strawberry

1oz 72 0 19 0 8 0.0 0.0 6

Topping,syrup,withnuts

1oz 127 1 16 1 10 6.2 0.6 12

Topping,whipped,dietetic,preparedfrompowder

1oz 28 0 3 0 3 1.7 0.9 30

Topping,whipped,lowfat,frozen

1oz 64 1 7 0 7 3.7 3.2 20

Topping,whipped,semi-solid,frozen

1oz 90 0 7 0 7 7.2 6.2 7

Topping,whippedcream,pressurized

1oz 73 1 4 0 2 6.3 3.9 37

EGGSItem Serving


FatSatFat

Sodium

Eggsubstitute,Better’nEggs

2oz 20 5 0 0 0 0.0 0.0 90

Eggsubstitute,eggreplacer,drymix

7g 30 3 2 1 1 1.0 0.0 20

Eggwhites,raw

1white 14 3 0 0 0 0.1 0.0 50

Eggyolks,raw

1yolk 57 3 1 0 0 4.8 1.7 48

Eggyolks,raw,frozen

1yolk 55 3 0 0 0 4.6 1.4 67

Eggyolks,raw,large

1yolk 57 3 1 0 0 4.8 1.7 48

Eggs,duck,whole,raw

1egg 150 10 1 0 1 11.2 3.0 118

Eggs,goose,

1egg 266 20 2 0 1 19.1 5.2 199

whole,rawEggs,hard-boiled,large

1egg 71 6 1 0 1 4.9 1.5 124

Eggs,large,cage-free,raw

1egg 32 3 0 0 0 2.1 0.7 30

Eggs,large,withomega3,raw

1egg 32 3 0 0 0 2.1 0.7 30

Item ServingSize


SatFat

Sodium

Eggs,poached,large

1egg 65 6 0 0 0 4.6 1.4 135

Eggs,quail,whole,raw

1egg 73 6 0 0 0 5.1 1.6 65

Eggs,whole,large,fried

1egg 90 6 0 0 0 7.0 2.0 94

Eggs,whole,raw,extralarge

1egg 82 7 0 0 0 5.7 1.8 80

Eggs,whole,raw,jumbo

1egg 102 9 1 0 1 7.1 2.2 99

Eggs,whole,raw,large

1egg 66 6 0 0 0 4.6 1.4 64

Eggs,whole,raw,medium

1egg 72 6 0 0 0 5.0 1.6 70

Eggs,whole,raw,small

1egg 61 5 0 0 0 4.3 1.3 60

ENTRÉESANDSIDEDISHESItem Serving


FatSatFat

Sodium

Beancakes,Japanesestyle

3oz 347 5 42 2 18 18.2 2.7 1

Bouillon,beef,condensed,preparedwithwater

1cup 17 3 0 0 0 0.5 0.1 624

Bouillon,beef,preparedfrompowderwithwater

1cup 7 1 1 0 0 0.2 0.1 624

Bouillon,chicken,preparedfromdehydratedwithwater

1cup 10 1 1 0 1 0.6 8.2 2561

Bouillonorbroth,beef,lowsodium,canned

1cup 38 5 1 0 1 1.4 0.4 72

Broth,beef, 1cup 7 1 1 0 0 0.2 0.1 624

preparedfromdrycubewithwaterBroth,beef,readytoserve

1cup 17 3 0 0 0 0.5 0.1 314

Broth,chicken,lowsodium,canned

1cup 38 5 3 0 0 1.4 0.4 763

Broth,chicken,preparedfromcannedwithwater

1cup 38 5 1 0 1 1.4 0.4 763

Broth,chicken,preparedfromdehydratedwithwater

1cup 10 1 1 0 1 0.6 0.0 554

Broth,chicken,reducedsodium,canned

1cup 17 3 1 0 1 0.0 4.6 1529

Burrito,bean&cheese,microwave

5oz 364 12 57 15 2 10.0 5.7 923

Burrito,beef&bean,microwave

5oz 417 12 55 10 2 16.7 3.7 477

Item ServingSize


SatFat

Sodium

Casserole,chicken,withcheesesauce

5oz 214 25 5 0 1 9.5 3.7 429

Chili,beef,condensed

1cup 281 12 45 6 12 6.1 1.5 931

Chili,beef,preparedfromcannedwithwater

1cup 137 6 22 3 6 3.0 4.2 1018

Chili,concarne,withbeans,canned

1cup 290 17 27 9 5 12.6 5.6 1253

Chili,withbeans,canned

1cup 269 14 29 11 3 13.2 5.4 934

Chili,withoutbeans,canned

1cup 283 18 15 3 3 17.0 4.2 718

Chowder,clam,Manhattanstyle,chunky,readytoserve

1cup 134 7 19 3 4 3.4 2.1 1001

Chowder,clam,Manhattanstyle,condensed

1cup 146 4 23 3 6 4.2 0.7 1097

Chowder,clam,Manhattanstyle,preparedfromcannedwithwater

1cup 72 2 11 1 3 2.1 2.3 1678

Chowder,clam,NewEngland,condensed

1cup 173 8 25 2 1 4.9 2.3 1678

Chowder,clam,NewEngland,preparedfromcannedwithmilk

1cup 146 8 18 1 7 4.8 1.1 826

Chowder,clam,NewEngland,preparedfromcannedwithwater

1cup 84 4 12 1 0 2.4 3.9 874

Dish,arrozconhabichuelascoloradas

5oz 199 6 33 4 0 4.8 4.9 487

Dish,beef,withcreamorwhitesauce

5oz 201 14 8 0 4 12.2 7.6 467

Dish,beefBourguignon

5oz 115 12 5 1 3 4.8 1.9 66

Dish,beefBurgundy

5oz 167 20 5 1 3 6.8 5.7 214

Item ServingSize


SatFat

Sodium

Dish,beefcubesteak,lean,battered,fried

5oz 366 37 11 0 3 18.3 5.3 268

Dish,beefcubesteak,lean,breaded,fried

5oz 390 38 16 1 1 18.6 4.2 476

Dish,beefcurry

5oz 259 16 8 2 1 18.6 9.8 208

Dish,beefsteak,battered,fried

5oz 441 33 11 0 3 28.3 9.3 262

Dish,beefsteak,breaded,fried

5oz 464 34 16 1 1 28.4 5.7 214

Dish,beefsteak,lean,battered,fried,diced

5oz 366 37 11 0 3 18.3 8.3 97

Dish,beets,withHarvardsauce

5oz 166 2 32 2 28 4.6 0.6 16

Dish,broccoli,batter-dipped,fried

5oz 201 6 15 4 3 14.5 1.6 220

Dish,carrots,glazed

5oz 189 1 24 4 18 10.2 4.4 284

Dish,cauliflower,batter-dipped,fried

5oz 284 6 18 3 6 21.3 9.2 372

Dish,chicken,almond

5oz 162 13 10 2 2 8.4 4.5 784

Dish,chicken&rice

5oz 244 17 28 2 1 7.1 0.2 1015

Dish,chilibeans,ranchstylebarbecue,cooked

5oz 136 7 24 6 7 1.4 3.8 510

Dish,Chinesepressedduck

5oz 268 10 27 1 17 13.9 1.1 508

Dish,cornedbeef&potatoes,withtortilla,Apache

5oz 314 11 41 2 3 11.6 4.5 584

Dish,cornmealmush,preparedwithmilk

5oz 193 9 30 2 1 4.3 2.6 364

Dish,crab,softshell,breaded,fried

5oz 468 29 24 1 1 28.0 2.6 364

Dish,creamedeggs

5oz 211 11 8 0 4 14.9 1.5 188

Dish,creamedonion

5oz 115 3 14 1 7 5.7 2.4 203

Dish,eggplant,batter-dipped,fried

5oz 210 3 17 3 5 15.0 5.6 226

Dish,eggs,deviled

5oz 283 16 2 0 2 22.9 2.2 232

Dish,empanadas,beef

5oz 469 16 44 3 3 25.7 3.9 745

Dish,friedrice

5oz 228 7 43 2 1 3.2 0.6 734

Dish,lambcurry

5oz 152 17 2 1 1 8.2 1.3 130

Dish,loaf,lentil

5oz 247 12 28 9 3 10.5 3.8 675

Dish,lobster,battered,fried

5oz 296 27 11 0 1 15.5 16.2 674

Dish,lobsterNewberg

5oz 351 17 7 0 3 28.6 17.0 371

Dish,lobsterThermidor

5oz 351 17 7 0 3 28.6 3.1 493

Dish, 5oz 311 4 22 2 5 23.6 6.3 868

mushrooms,batter-dipped,friedDish,mushrooms,stuffed

5oz 402 15 38 3 8 21.4 0.6 869

Dish,olives,green,stuffed

5oz 144 2 3 2 0 15.3 4.8 442

Item ServingSize


SatFat

Sodium

Dish,oystersRockefeller

5oz 188 10 13 2 2 10.7 2.0

Dish,porkchop,breaded,broiledorbaked

5oz 363 36 9 0 1 19.6 5.1

Dish,porkchop,breaded,lean,broiledorbaked

5oz 322 37 9 0 1 14.5 2.7

Dish,porksteakorcutlet,breaded,fried

5oz 393 32 13 0 1 22.3 5.4

Dish,porksteakorcutlet,breaded,lean,fried

5oz 366 33 14 0 1 18.8 1.3

Dish,pork,sweet&sour

5oz 143 9 16 1 12 5.1 2.5

Dish,rice&redbeans

5oz 199 6 33 4 0 4.8 3.7

Dish,shrimp, 5oz 383 10 36 1 31 23.8 1.8

sweet&sourDish,steak,Swiss

5oz 146 16 5 1 1 6.3 9.1

Dish,sweetpotatoes,withfruit,mashed

5oz 159 1 39 2 30 0.3 0.4

Dish,turkey,breaded,batter-fried

5oz 396 20 22 1 0 25.2 6.6

Dish,vealleg,toproundsteak,breaded,fried

5oz 333 38 14 0 1 12.9 2.2

Dish,vealleg,toproundsteak,lean,breaded,fried

5oz 302 40 14 0 1 8.8 3.0

Dish,vegetables,tempurabattered,fried

5oz 228 6 20 2 3 14.2 2.4

Dish,venisonsteak,breaded/floured,fried

5oz 291 31 16 1 1 10.5 1.9

Dish,wintersquash,mashedwithfat&sugar

5oz 104 1 20 4 11 3.2 6.1

Eggroll,assorted

5oz 350 12 38 4 5 16.7 1.3

Eggroll,chicken,cooked

5oz 276 15 40 3 8 6.3 2.2

Eggroll,pork,cooked

5oz 311 14 41 3 7 10.0 1.1

Eggroll,vegetable,cooked

5oz 274 9 45 4 10 6.5 3.3

Friedchicken,breast,broilerorfryer,withskin,batter-fried

3oz 221 21 8 0 0 11.2 2.1

Friedchicken,broilerorfryer,whole,withskin,batter-fried

3oz 246 19 8 0 0 14.7 3.5

Friedchicken,broilerorfryer,whole,withskin,flour-fried

3oz 229 24 3 0 0 12.7 3.9

Item ServingSize


SatFat

Sodium

Friedchicken,darkmeat,broilerorfryer,withskin,flour-fried

3oz 242 23 3 0 0 14.4 4.2 251

Friedchicken,lightmeat,broilerorfryer,withskin,

3oz 209 26 2 0 0 10.3 5.3 235

flour-friedGoulash,beef

5oz 152 19 4 1 2 6.5 2.0 73

Macaroni&cheese,preparedfromdrywith2%milk&margarine

5oz 242 8 34 2 8 8.1 4.5 230

Mashedpotatoes,flakes,preparedfromdrywithmilk&butter

5oz 136 2 15 1 2 7.2 2.0 465

Mashedpotatoes,granuleswithmilk,preparedwithwater&margarine

5oz 162 3 23 2 2 6.7 1.8 368

Mashedpotatoes,preparedfromrecipewithwholemilk

5oz 116 3 25 2 2 0.8 3.7 444

Mashedpotatoes,preparedfromrecipewithwhole

5oz 158 3 24 2 2 5.9 1.2 588

milk&butterMashedpotatoes,preparedfromrecipewithwholemilk&margarine

5oz 158 3 24 2 2 5.9 0.4 423

Meal,turkey,stuffingpotatoes,gravyandvegetables,microwavedfromfrozen

10oz 358 20 46 4 13 10.9 1.2 5225

Patty,cornflour,fried

5oz 307 6 58 6 6 6.5 4.3 599

Salad,fruit,canned,withheavysyrup

5oz 102 0 27 1 25 0.1 0.0 7

Soup,bean&bacon,preparedfromcannedwithwater

1cup 151 7 20 7 4 5.2 0.9 840

Soup,bean&bacon,preparedfromdehydratedwithwater

1cup 96 5 15 8 1 1.9 0.6 449

Soup,bean 1cup 178 10 33 10 8 2.5 2.7 1702

&ham,reducedsodium,preparedwithwaterfromcanned

Item ServingSize


SatFat

Sodium

Soup,bean&pork,condensed,canned

1cup 310 14 41 14 7 10.6 3.9 1994

Soup,beef,chunky,readytoserve

1cup 158 10 24 1 2 2.7 1.2 881

Soup,beef&mushroom,chunky,lowsodium,canned

1cup 166 10 23 0 2 5.5 2.9 1702

Soup,beefnoodle,preparedwithwater

1cup 82 5 9 1 2 3.0 5.6 1044

Soup,beefStroganoff,chunky,readytoserve,canned

1cup 235 12 22 1 4 11.0 1.3 862

Soup,blackbean,condensed,canned

1cup 218 12 37 16 6 3.2 0.4 1169

Soup,blackbean,preparedwithwater,canned

1cup 110 6 19 8 3 1.6 3.8 1639

Soup,cheese,condensed,canned

1cup 290 10 20 2 1 19.6 8.7 974

Soup,chicken,chunky,readytoserve,canned

1cup 170 12 17 1 2 6.3 0.8 1757

Soup,chickendumplings,condensed,canned

1cup 190 11 12 1 1 10.8 1.3 857

Soup,chickendumplings,preparedwithwater

1cup 96 6 6 0 1 5.5 0.6 1663

Soup,chickengumbo,preparedfromcannedwithwater

1cup 55 3 8 2 2 1.4 0.3 938

Soup, 1cup 55 3 8 2 2 1.4 4.6 1586

chickengumbo,preparedwithwaterSoup,chickenmushroom,condensed,canned

1cup 262 8 18 0 3 17.5 2.4 926

Soup,chickennoodle,chunky,readytoserve

1cup 89 8 10 1 2 2.2 1.0 823

Soup,chickennoodle,chunky,readytoserve,canned

1cup 89 8 10 1 2 2.2 1.3 1291

Soup,chickennoodle,condensed

1cup 125 6 14 1 1 4.7 1.3 1291

Soup,chickennoodle,lowsodium,canned

1cup 60 3 7 0 1 2.3 0.6 636

Item Serving Calories Protein Carb Fiber Sugar Total Sat Sodium

Size Fat FatSoup,chickennoodle,preparedfromcannedwithwater

1cup 60 3 7 0 1 2.3 0.3 550

Soup,chickennoodle,preparedfromdehydratedwithwater

1cup 55 2 9 0 1 1.3 1.0 888

Soup,chickenrice,chunky,readytoserve

1cup 127 12 13 1 1 3.2 1.0 888

Soup,chickenrice,chunky,readytoserve,canned

1cup 127 12 13 1 1 3.2 0.9 1596

Soup,chickenrice,condensed

1cup 118 7 14 1 0 3.7 0.9 1596

Soup,chickenrice,preparedfrom

1cup 58 3 7 1 0 1.9 0.3 461

cannedwithwaterSoup,chickenvegetable,preparedfromcannedwithwater

1cup 74 4 9 1 1 2.8 0.2 773

Soup,chickenvegetable,withpotato&cheese,chunky,readytoserve,canned

1cup 156 3 12 1 2 10.7 1.9 850

Soup,creamofasparagus,condensed

1cup 166 4 20 1 2 7.8 2.0 1586

Soup,creamofchicken,condensed,canned

1cup 216 6 17 0 1 13.8 3.9 1891

Soup,creamofchicken,preparedfromdehydratedwithwater

1cup 98 2 12 0 4 4.9 4.5 1013

Soup,creamofchicken,

1cup 139 4 23 1 1 3.1 3.3 1548

reducedsodium,condensed,cannedSoup,creamofmushroom,condensed,canned

1cup 204 4 16 0 4 14.1 3.2 797

Soup,creamofmushroom,preparedfromcannedwithmilk

1cup 161 6 14 0 8 9.3 1.6 763

Soup,creamofmushroom,preparedfromcannedwithwater

1cup 101 2 8 0 2 6.9 1.3 919

Item ServingSize


SatFat

Sodium

Soup,creamofmushroom,readytoserve,lowsodium,canned

1cup 127 2 11 0 4 8.9 2.4 48

Soup,creamofmushroom,reducedsodium,condensed,canned

1cup 125 3 19 1 5 4.1 2.4 48

Soup,creamofonion,condensed,canned

1cup 211 5 25 1 9 10.1 3.9 972

Soup,creamofshrimp,preparedfromcannedwithmilk

1cup 146 7 14 0 6 7.8 3.1 938

Soup,creamofshrimp,preparedfromcannedwithwater

1cup 86 3 8 0 1 5.0 4.6 850

Soup,creamofshrimp,preparedwithmilk

1cup 146 7 14 0 6 7.8 3.1 938

Soup,creamofvegetable,dehydrated

1cup 1070 19 125 7 42 57.8 1.3 1080

Soup,creamof

1cup 98 2 11 0 0 5.3 1.3 1080

vegetable,preparedfromdrywithwaterSoup,leek,preparedfromdehydratedwithwater

1cup 70 2 11 1 2 2.1 1.1 1277

Soup,minestrone,readytoserve,reducedsodium,canned

1cup 120 5 22 6 5 1.9 0.8 1375

Soup,mushroom,preparedfromdehydratedwithwater

1cup 79 2 11 0 0 4.4 0.8 967

Soup,mushroom,withbeefstock,condensed

1cup 163 6 18 0 5 7.7 3.0 1855

Soup,onion,dehydrated

1cup 703 18 156 16 11 0.8 0.0 830

Soup,pea,green,preparedfromcannedwithwater

1cup 146 8 24 5 8 2.6 0.4 1085

Soup, 1cup 98 6 9 0 0 4.4 1.5 1469

pepperpot,preparedwithwaterSoup,potato,instant

1cup 823 22 183 18 24 7.4 18.1 4886

Item ServingSize


SatFat

Sodium

Soup,ramennoodle,reducedfat&sodium,assortedflavors,dry

1cup 840 26 170 6 2 6.0 2.2 1718

Soup,Scotchbroth,preparedwithwater

1cup 79 5 9 1 1 2.6 3.2 866

Soup,splitpea,reducedsodium,canned

1cup 170 9 28 5 12 2.2 1.6 1750

Soup,splitpea,withham,chunky,readytoserve

1cup 185 11 27 4 5 4.0 1.6 965

Soup, 1cup 132 6 21 1 16 3.1 0.2 653

tomato,preparedfromcannedwithmilkSoup,tomato,preparedfromcannedwithwater

1cup 72 2 16 1 10 0.7 1.7 696

Soup,tomato,preparedwithmilk

1cup 132 6 21 1 16 3.1 0.4 53

Soup,tomato,reducedsodium,condensed

1cup 156 4 32 3 19 1.3 0.4 53

Soup,tomatobeef,withnoodle,preparedwithwater

1cup 134 4 20 1 2 4.1 1.0 1644

Soup,tomatorice,condensed

1cup 223 4 41 3 14 5.1 0.5 766

Soup,tomatorice,preparedfromcanned

1cup 113 2 20 2 7 2.5 0.5 766

withwaterSoup,tomatovegetable,dehydrated

1cup 780 28 144 7 9 12.2 0.4 1322

Soup,turkeynoodle,condensed

1cup 132 7 17 1 1 3.8 1.1 1560

Soup,turkeyvegetable,condensed

1cup 144 6 17 1 3 5.9 1.8 1774

Soup,turkeyvegetable,condensed,canned

1cup 144 6 17 1 3 5.9 0.9 902

Soup,vegetable,chunky,readytoserve

1cup 122 4 19 1 4 3.7 0.4 924

Soup,vegetable,lowsodium,condensed,canned

1cup 156 5 29 5 10 2.2 0.6 1613

Item ServingSize


SatFat

Sodium

Soup,vegetable,

1cup 53 2 10 0 1 0.7 2.3 541

lowsodium,preparedfromdrymixSoup,vegetable,vegetarian,condensed

1cup 142 4 23 1 8 3.8 0.6 1613

Soup,vegetable,vegetarian,preparedwithwater

1cup 67 2 12 1 4 1.9 0.9 1586

Soup,vegetable,withbeefbroth,condensed

1cup 158 6 26 3 4 3.7 0.9 1586

Soup,vegetable,withbeefbroth,preparedwithwater

1cup 79 3 13 2 2 1.9 3.6 1027

Soup,vegetablebeef,condensed

1cup 151 11 19 4 2 3.6 0.6 1332

Soup,vegetablebeef,preparedfromcannedwithwater

1cup 74 5 10 2 1 1.8 0.5 749

Soup, 1cup 50 3 8 1 1 1.1 0.8 761

vegetablebeef,preparedfromdrywithwaterSoup,vegetablebeef,preparedwithwater

1cup 74 5 10 2 1 1.8 0.5 902

Stew,beef,canned

1cup 243 11 19 2 4 13.5 5.0 1813

Tamales,Navajo

5oz 214 9 25 4 1 8.6 5.0 482

Tart,cornflour,fried

5oz 307 6 58 6 6 6.5 3.9 401

Tortellini,cheese-filled

5oz 430 19 66 3 1 10.1 5.3 428

FATSANDOILSItem Serving


FatSatFat

Sodium

Baconfat,renderedfromcooking

1tbsp 135 0 0 0 0 14.9 4.8 4

Bacongrease

1tbsp 135 0 0 0 0 14.9 5.9 23

Beeffat,tallow

1tbsp 135 0 0 0 0 15.0 7.5 0

Butter,clarified,Odell’s

1tbsp 130 0 0 0 0 14.0 9.0 0

Butter,honey,LandOLakes

1tbsp 90 0 4 0 3 8.0 4.0 35

Butter,light,salted

1tbsp 76 0 0 0 0 8.3 5.1 68

Butter,light,salted,whipped

1tbsp 45 0 1 0 0 5.0 3.0 80

Butter,light,unsalted

1tbsp 75 0 0 0 0 8.3 5.1 5

Butter, 1tbsp 50 0 0 0 0 5.0 2.0 95

light,withcanolaoil,tub,LandOLakesButter,popcorn,Odell’s

1tbsp 130 0 0 0 0 14.0 9.0 0

Butter,garlic,LandOLakes

1tbsp 100 0 0 0 0 11.0 5.0 110

Butter,salted

1tbsp 108 0 0 0 0 12.2 7.7 86

Butter,unsalted

1tbsp 108 0 0 0 0 12.2 7.7 2

Butter&margarine,blend,80%,unsalted,stick

1tbsp 108 0 0 0 0 12.1 4.0 4

Chickenfat

1tbsp 135 0 0 0 0 15.0 4.5 0

Duckfat 1tbsp 132 0 0 0 0 15.0 5.0 0Fatreplacer,prunepaste,Mariani

1tbsp 6 0 2 0 1 0.0 0.0 1

Goosefat 1tbsp 135 0 0 0 0 15.0 4.2 0Lard 1tbsp 135 0 0 0 0 15.0 5.9 0Margarine,80%unsalted

1tbsp 108 0 0 0 0 12.1 2.3 0

Margarine, 1tbsp 107 0 0 0 0 12.0 2.1 4

80%unsalted,tubMargarine,80%salted,withvitaminD,stick

1tbsp 108 0 0 0 0 12.1 2.3 141

Margarine,80%unsalted,withvitaminD,stick

1tbsp 108 0 0 0 0 12.1 2.3 0

Margarine,80%salted,withvitaminD,tub

1tbsp 107 0 0 0 0 12.0 2.1 99

Item ServingSize


SatFat

Sodium

Margarine,80%salted,stick

1tbsp 108 0 0 0 0 12.1 2.3 141

Margarine,80%salted,tub

1tbsp 107 0 0 0 0 12.0 2.1 99

Margarine,hard,hydrogenatedsoybeanoil,

1tbsp 108 0 0 0 0 12.1 2.5 141

stickMargarine&butter,blend,withsoybeanoil

1tbsp 107 0 0 0 0 12.0 2.1 95

Meatdrippings,lard,beeffat&muttontallow

1tbsp 133 0 0 0 0 14.8 6.7 82

Muttontallow 1tbsp 135 0 0 0 0 15.0 7.1Oil,almond 1tbsp 133 0 0 0 0 15.0 1.2Oil,apricotkernel

1tbsp 133 0 0 0 0 15.0 0.9

Oil,avocado 1tbsp 133 0 0 0 0 15.0 1.7Oil,babassu 1tbsp 133 0 0 0 0 15.0 12.2Oil,beardedseal,Alaskan

1tbsp 135 0 0 0 0 14.9 1.6

Oil,belugawhale,Alaskan

1tbsp 135 0 0 0 0 15.0 2.2

Oil,canola 1tbsp 133 0 0 0 0 15.0 1.1

Item ServingSize


SatFat

Sodium

Oil,cocoabutter

1tbsp 133 0 0 0 0 15.0 9.0

Oil,coconut 1tbsp 129 0 0 0 0 15.0 13.0Oil,corn&canola

1tbsp 133 0 0 0 0 15.0 1.2

Oil,corn, 1tbsp 133 0 0 0 0 15.0 2.2

peanut,&oliveOil,corn,saladorcooking

1tbsp 133 0 0 0 0 15.0 1.9

Oil,cottonseed,saladorcooking

1tbsp 133 0 0 0 0 15.0 3.9

Oil,fish,codliver

1tbsp 135 0 0 0 0 15.0 3.4

Oil,fish,herring

1tbsp 135 0 0 0 0 15.0 3.2

Oil,fish,menhaden

1tbsp 135 0 0 0 0 15.0 4.6

Oil,fish,salmon

1tbsp 135 0 0 0 0 15.0 3.0

Oil,fish,sardine

1tbsp 135 0 0 0 0 15.0 4.5

Oil,flaxseed 1tbsp 133 0 0 0 0 15.0 1.4Oil,grapeseed

1tbsp 133 0 0 0 0 15.0 1.4

Oil,hazelnut 1tbsp 133 0 0 0 0 15.0 1.1Oil,mustard 1tbsp 133 0 0 0 0 15.0 1.7Oil,nutmegbutter

1tbsp 133 0 0 0 0 15.0 13.5

Oil,oat 1tbsp 133 0 0 0 0 15.0 2.9Oil,olive,saladorcooking

1tbsp 133 0 0 0 0 15.0 2.1

Oil,oogruk,Alaskan

1tbsp 135 0 0 0 0 14.9 1.6

Oil,palm 1tbsp 133 0 0 0 0 15.0 7.4Oil,palmkernel

1tbsp 129 0 0 0 0 15.0 12.2

Oil,peanut,saladorcooking

1tbsp 133 0 0 0 0 15.0 2.5

Oil,poppyseed

1tbsp 133 0 0 0 0 15.0 2.0

Oil,ricebran 1tbsp 133 0 0 0 0 15.0 3.0Oil,safflower,saladorcooking

1tbsp 133 0 0 0 0 15.0 0.9

Oil,sesame,saladorcooking

1tbsp 133 0 0 0 0 15.0 2.1

Oil,sheanut 1tbsp 133 0 0 0 0 15.0 7.0Oil,soybeanlecithin

1tbsp 114 0 0 0 0 15.0 2.3

Oil,soybean,saladorcooking

1tbsp 133 0 0 0 0 15.0 2.3

Oil,soybean,saladorcooking,partiallyhydrogenated

1tbsp 133 0 0 0 0 15.0 2.2

Oil,soybean,saladorcooking,partiallyhydrogenated,withcottonseedoil

1tbsp 133 0 0 0 0 15.0 2.7

Oil,spottedseal,Alaskan

1tbsp 134 0 0 0 0 14.9 2.2

Oil,sunflower,65%linoleicacid

1tbsp 133 0 0 0 0 15.0 1.5

Oil,sunflower, 1tbsp 133 0 0 0 0 15.0 1.5

morethan70%oleicacidOil,sunflower,lessthan60%linoleicacid

1tbsp 133 0 0 0 0 15.0 1.5

Oil,sunflower,partiallyhydrogenated,linoleicacid

1tbsp 133 0 0 0 0 15.0 2.0

Oil,teaseed 1tbsp 133 0 0 0 0 15.0 3.2Oil,tomatoseed

1tbsp 133 0 0 0 0 15.0 3.0

Oil,ucuhubabutter

1tbsp 133 0 0 0 0 15.0 12.8

Item ServingSize


SatFat

Sodium

Oil,walnut 1tbsp 133 0 0 0 0 15.0 1.4Oil,wheatgerm

1tbsp 133 0 0 0 0 15.0 2.8

Shortening,allpurpose,partiallyhydrogenatedsoy&cottonseedoil

1tbsp 133 0 0 0 0 15.0 3.5

Shortening,baking,palm,cottonseed,&

1tbsp 133 0 0 0 0 15.0 4.3

hydrogenatedsoyoilShortening,bread,cottonseed&hydrogenatedsoyoil

1tbsp 133 0 0 0 0 15.0 3.3

Shortening,cake&frosting,hydrogenatedsoybean

1tbsp 133 0 0 0 0 15.0 3.0

Shortening,cakemix,hydrogenatedsoy&cottonseedoil

1tbsp 133 0 0 0 0 15.0 4.1

Shortening,confectionery,fractionatedpalmoil

1tbsp 133 0 0 0 0 15.0 9.8

Shortening,confectionery,hydrogenatedcoconut&palmoil

1tbsp 133 0 0 0 0 15.0 13.7

Shortening,frying,heavyduty,beeffattallow&cottonseedoil

1tbsp 135 0 0 0 0 15.0 6.7

Shortening,frying,heavyduty,

1tbsp 133 0 0 0 0 15.0 7.1

hydrogenatedpalmoilShortening,frying,heavyduty,hydrogenatedsoyoil,<1%linoleicacid

1tbsp 133 0 0 0 0 15.0 3.2

Shortening,household,hydrogenatedsoybean&cottonseedoil

1tbsp 133 0 0 0 0 15.0 3.8

Item ServingSize


SatFat

Sodium

Shortening,household,lard&vegetableoil

1tbsp 135 0 0 0 0 15.0 6.0 0

Shortening,household,palm&hydrogenatedsoybeanoil

1tbsp 133 0 0 0 0 15.0 3.8 0

Shortening,household,vegetableoil

1tbsp 133 0 0 0 0 15.0 3.7 1

Shortening,institutional

1tbsp 134 0 0 0 0 15.0 3.6 0

Shortening,multipurpose,hydrogenated

1tbsp 133 0 0 0 0 15.0 4.6 0

soybean&palmoilShortening,soybean&partiallyhydrogenatedsoybean

1tbsp 133 0 0 0 0 15.0 2.6 0

Spread,37%vegetableoil,withvitaminD

1tbsp 51 0 0 0 0 5.7 1.3 88

Spread,60%vegetableoil,unsalted,withvitaminD,bottle

10-secondspray

1 0 0 0 0 0.1 0.0 0

Spread,60%vegetableoil,unsalted,withvitaminD,stick

1tbsp 81 0 0 0 0 9.0 1.8 0

Spread,60%vegetableoil,unsalted,withvitaminD,tub

1tbsp 81 0 0 0 0 9.0 1.8 0

Spread,60%vegetableoil,withvitaminD,stick

1tbsp 81 0 0 0 0 9.1 1.6 118

Spread,60%vegetableoil,withvitaminD,tub

1tbsp 80 0 0 0 0 9.0 1.8 118

Spread,buttery,whipped,SmartBalance

1tbsp 80 0 0 0 0 9.0 2.5 100

Spread,buttery,omega-3SmartBalance

1tbsp 91 0 0 0 0 10.6 3.0 109

Spread,margarine,60%vegetableoil,withvitaminD,bottle

10-secondspray

1 0 0 0 0 0.1 0.0 2

Spread,margarine,60%vegetableoil,withvitaminD,stick

1tbsp 80 0 0 0 0 8.9 1.5 118

Spread,margarine,60%vegetableoil,withvitaminD,tub

1tbsp 80 0 0 0 0 8.9 1.5 118

Spread,margarine,reducedcalorie,unspecifiedoil,37%fat

1tbsp 51 0 0 0 0 5.7 1.3 88

Spread,sweetened

1tbsp 80 0 3 0 3 7.8 1.3 81

Item ServingSize


SatFat

Sodium

Spread,vegetableoil&butter,reducedcalorie

1tbsp 70 0 0 0 0 8.0 2.7 87

Spread,vegetableoil,20%fat

1tbsp 26 0 0 0 0 2.9 0.4 110

Spread,vegetableoil,20%unsalted

1tbsp 26 0 0 0 0 2.9 0.4 0

Spread,vegetableoil,60%bottle

10-secondspray

1 0 0 0 0 0.1 0.0 2

Spread,vegetableoil,60%fat

1tbsp 79 0 0 0 0 8.9 1.5 118

Spread,vegetableoil,60%stick

1tbsp 81 0 0 0 0 9.1 1.6 118

Spread,vegetableoil,60%tub

1tbsp 80 0 0 0 0 9.0 1.8 118

Spread, 10- 1 0 0 0 0 0.1 0.0 0

vegetableoil,60%unsalted,bottle

secondspray

Spread,vegetableoil,60%unsalted,stick

1tbsp 80 0 0 0 0 9.0 1.8 0

Spread,vegetableoil,60%unsalted,tub

1tbsp 80 0 0 0 0 9.0 1.8 0

Spread,vegetableoil,fat-free,tub

1tbsp 7 0 1 0 0 0.5 0.3 87

Spread,vegetableoil,reducedcalorie,tub

1tbsp 68 0 0 0 0 7.5 2.5 91

Spread,vegetableoil,tub

1tbsp 54 0 0 0 0 6.0 1.1 118

Spread,madewithyogurt,Brummel&Brown

1tbsp 45 0 0 0 0 5.0 1.0 90

Spread, 1tbsp 50 0 0 0 0 5.3 1.1 95

yogurt,40%reducedcalorie,tubSpread,yogurt,70%stick

1tbsp 95 0 0 0 0 10.5 2.0 89

FISHItem Serving


FatSatFat

Sodium

Fish,anchovies,European,canned,withoil,drained

3oz 179 25 0 0 0 8.3 1.1 88

Fish,anchovies,European,raw

3oz 111 17 0 0 0 4.1 1.9 3118

Fish,anchovies,European,withoil,drained

3oz 179 25 0 0 0 8.3 0.9 77

Fish,bass,freshwater,mixedspecies,fillet,bakedorbroiled

3oz 124 21 0 0 0 4.0 0.7 60

Fish,bass,freshwater,mixedspecies,fillet,raw

3oz 97 16 0 0 0 3.1 0.6 74

Fish,bass,sea,mixedspecies,fillet,bakedorbroiled

3oz 105 20 0 0 0 2.2 0.4 58

Fish,bass,sea,mixedspecies,fillet,raw

3oz 82 16 0 0 0 1.7 0.6 75

Fish,bass,striped,fillet,bakedorbroiled

3oz 105 19 0 0 0 2.5 0.6 75

Fish,blackfish,whole,Alaskan

3oz 70 13 0 0 0 1.5 1.0 65

Fish,bluefish,fillet,bakedorbroiled

3oz 135 22 0 0 0 4.6 1.0 65

Fish,bluefish,fillet,raw

3oz 105 17 0 0 0 3.6 0.2 105

Fish,burbot,fillet,bakedorbroiled

3oz 98 21 0 0 0 0.9 0.1 82

Fish,butterfish,fillet,bakedor

3oz 159 19 0 0 0 8.7 2.9 76

broiledFish,butterfish,fillet,raw

3oz 124 15 0 0 0 6.8 1.2 54

Fish,carp,fillet,bakedorbroiled

3oz 138 19 0 0 0 6.1 1.2 54

Fish,carp,fillet,raw

3oz 108 15 0 0 0 4.8 1.5 68

Fish,catfish,channel,farmed,fillet,bakedorbroiled

3oz 129 16 0 0 0 6.8 1.5 45

Fish,catfish,channel,farmed,fillet,raw

3oz 115 13 0 0 0 6.5 0.6 37

Fish,catfish,channel,fillet,raw,wild

3oz 81 14 0 0 0 2.4 0.6 43

Fish,catfish,channel,wild,fillet,bakedorbroiled

3oz 89 16 0 0 0 2.4 0.4 47

Item ServingSize


SatFat

Sodium

Fish,catfish,fillet,cooked

3oz 130 17 0 0 0 6.0 0.0 65

Fish,cisco,fillet,raw

3oz 83 16 0 0 0 1.6 1.5 409

Fish,cisco,smoked

3oz 150 14 0 0 0 10.1 0.1 185

Fish,cod,Atlantic,canned,withliquid

3oz 89 19 0 0 0 0.7 0.4 5973

Fish,cod,Atlantic,dried&salted

3oz 247 53 0 0 0 2.0 0.1 66

Fish,cod,Atlantic,fillet,bakedorbroiled

3oz 89 19 0 0 0 0.7 0.1 46

Fish,cod,Atlantic,fillet,raw

3oz 70 15 0 0 0 0.6 0.1 77

Fish,cod,cooked

3oz 90 20 0 0 0 1.0 0.0 100

Fish,cod,Pacific,fillet,bakedorbroiled

3oz 89 20 0 0 0 0.7 0.1 60

Fish,cod, 3oz 70 15 0 0 0 0.5 0.9 48

Pacific,fillet,rawFish,cusk,fillet,bakedorbroiled

3oz 95 21 0 0 0 0.7 0.1 26

Fish,devilfish,Alaskan

3oz 82 10 0 0 0 4.5 0.2 96

Fish,dolphinfish,fillet,bakedorbroiled

3oz 93 20 0 0 0 0.8 0.2 75

Fish,dolphinfish,fillet,raw

3oz 72 16 0 0 0 0.6 1.2 82

Fish,drum,fillet,bakedorbroiled

3oz 130 19 0 0 0 5.4 1.0 64

Fish,drum,freshwater,fillet,raw

3oz 101 15 0 0 0 4.2 0.3 89

Fish,flounder,cooked

3oz 100 19 0 0 0 1.5 0.0 85

Fish,flounder,fillet,bakedorbroiled

3oz 99 21 0 0 0 1.3 0.2 69

Fish,flounder,fillet,raw

3oz 77 16 0 0 0 1.0 0.3 45

Fish,grouper,mixedspecies,fillet,bakedorbroiled

3oz 100 21 0 0 0 1.1 0.3 45

Fish,grouper,mixedspecies,fillet,raw

3oz 78 16 0 0 0 0.9 0.1 74

Fish,haddock,fillet,bakedorbroiled

3oz 95 21 0 0 0 0.8 0.1 58

Fish,haddock,fillet,cooked

3oz 100 21 0 0 0 1.0 0.0 60

Fish,haddock,fillet,raw

3oz 74 16 0 0 0 0.6 0.1 649

Fish,haddock,smoked

3oz 99 21 0 0 0 0.8 0.4 59

Fish,halibut,AtlanticorPacific,fillet,bakedorbroiled

3oz 119 23 0 0 0 2.5 0.3 46

Item ServingSize


SatFat

Sodium

Fish,halibut,AtlanticorPacific,fillet,raw

3oz 94 18 0 0 0 1.9 2.6 88

Fish,halibut,fillet,cooked

3oz 120 23 0 0 0 2.0 0.0 70

Fish,halibut,Greenland,fillet,bakedorbroiled

3oz 203 16 0 0 0 15.1 2.1 68

Fish,halibut,Greenland,fillet,raw

3oz 158 12 0 0 0 11.8 0.4 73

Fish,halibut,withskin,cooked,Alaskan

3oz 96 19 0 0 0 2.3 0.6 67

Fish,herring,Atlanticsmokedkipperedfillet

3oz 184 21 0 0 0 10.5 2.2 98

Fish,herring,Atlantic,fillet,baked/broiled

3oz 173 20 0 0 0 9.9 1.7 77

Fish,herring,Atlantic,fillet,raw

3oz 134 15 0 0 0 7.7 2.0 740

Fish,herring,Atlantic,pickled

3oz 223 12 8 0 7 15.3 2.0 740

Fish,herring,Atlantic,smoked,

3oz 184 21 0 0 0 10.5 3.5 81

kipperedFish,herring,Pacific,fillet,bakedorbroiled

3oz 213 18 0 0 0 15.1 2.8 63

Fish,hoki,grilled

3oz 0 0 0 0 0 1.0 0.9 255

Fish,ling,fillet,bakedorbroiled

3oz 94 21 0 0 0 0.7 0.1 115

Fish,ling,fillet,raw

3oz 74 16 0 0 0 0.5 0.2 65

Fish,lingcod,fillet,bakedorbroiled

3oz 93 19 0 0 0 1.2 0.2 50

Fish,lingcod,raw,Alaskan

3oz 67 15 0 0 0 0.7 3.6 71

Fish,mackerel,Atlantic,fillet,bakedorbroiled

3oz 223 20 0 0 0 15.1 2.8 77

Fish,mackerel,Atlantic,fillet,raw

3oz 174 16 0 0 0 11.8 1.6 322

Fish,mackerel,dried

3oz 259 16 0 0 0 21.3 1.9 4254

Fish,mackerel,jack,canned,drained

3oz 133 20 0 0 0 5.4 1.6 322

Fish,mackerel,king,fillet,bakedorbroiled

3oz 114 22 0 0 0 2.2 0.3 134

Fish,mackerel,king,fillet,raw

3oz 89 17 0 0 0 1.7 2.4 94

Item ServingSize


SatFat

Sodium

Fish,mackerel,Pacific&jackfillet,bakedorbroiledmixed

3oz 171 22 0 0 0 8.6 2.4 94

Fish,mackerel,Spanish,fillet,bakedorbroiled

3oz 134 20 0 0 0 5.4 1.6 50

Fish,mackerel,Spanish,fillet,raw

3oz 118 16 0 0 0 5.4 0.2 96

Fish,mahimahi,fillet,bakedorbroiled

3oz 93 20 0 0 0 0.8 0.2 96

Fish,milkfish,fillet,bakedor

3oz 162 22 0 0 0 7.3 1.4 61

broiledFish,monkfish,bakedorbroiled

3oz 82 16 0 0 0 1.7 0.3 15

Fish,monkfish,raw

3oz 65 12 0 0 0 1.3 0.3 15

Fish,moochim,Koreanstyle,dried

3oz 289 32 10 1 9 13.3 2.4 780

Fish,mullet,striped,fillet,bakedorbroiled

3oz 128 21 0 0 0 4.1 1.0 55

Fish,mullet,striped,fillet,raw

3oz 99 16 0 0 0 3.2 0.0 59

Fish,orangeroughy,fillet,baked/broiled

3oz 89 19 0 0 0 0.8 0.0 61

Fish,orangeroughy,fillet,cooked

3oz 80 16 0 0 0 1.0 0.5 95

Fish,orangeroughy,fillet,raw

3oz 65 14 0 0 0 0.6 0.2 67

Fish,perch,mixedspecies,fillet,baked/broiled

3oz 99 21 0 0 0 1.0 0.2 53

Fish,perch,mixed

3oz 77 16 0 0 0 0.8 0.3 82

species,fillet,rawFish,perch,ocean,Atlantic,fillet,baked/broiled

3oz 103 20 0 0 0 1.8 0.2 64

Fish,perch,ocean,Atlantic,fillet,raw

3oz 80 16 0 0 0 1.4 0.1 42

Fish,perch,ocean,cooked

3oz 110 21 0 0 0 2.0 0.0 110

Fish,pike,northern,fillet,baked/broiled

3oz 96 21 0 0 0 0.7 0.1 33

Fish,pike,walleye,fillet,baked/broiled

3oz 101 21 0 0 0 1.3 0.2 43

Item ServingSize


SatFat

Sodium

Fish,pike,walleye,fillet,raw

3oz 79 16 0 0 0 1.0 0.1 94

Fish,pollock,Atlantic,fillet,baked/broiled

3oz 100 21 0 0 0 1.1 0.1 73

Fish,pollock,Atlantic,fillet,raw

3oz 78 17 0 0 0 0.8 0.2 99

Fish,pollock,walleye,fillet,baked/broiled

3oz 96 20 0 0 0 1.0 0.1 84

Fish,pollock,walleye,fillet,raw

3oz 69 15 0 0 0 0.7 3.8 65

Fish,pompano,Florida,fillet,baked/broiled

3oz 179 20 0 0 0 10.3 3.0 55

Fish,pompano,Florida,fillet,raw

3oz 139 16 0 0 0 8.0 0.3 66

Fish,pout,ocean,fillet,baked/broiled

3oz 87 18 0 0 0 1.0 0.3 52

Fish,pout,ocean,fillet,raw

3oz 67 14 0 0 0 0.8 0.2 88

Fish,pumpkinseedsunfish,fillet,baked/broiled

3oz 97 21 0 0 0 0.8 0.1 68

Fish,pumpkinseedsunfish,fillet,raw

3oz 76 16 0 0 0 0.6 0.4 65

Fish,rockfish,Pacific,mixedspecies,fillet,

3oz 103 20 0 0 0 1.7 0.3 51

baked/broiledFish,rockfish,Pacific,mixedspecies,fillet,raw

3oz 80 16 0 0 0 1.3 3.5 61

Fish,sablefish,fillet,baked/broiled

3oz 213 15 0 0 0 16.7 2.7 48

Fish,sablefish,fillet,raw

3oz 166 11 0 0 0 13.0 3.6 626

Fish,sablefish,smoked

3oz 218 15 0 0 0 17.1 2.1 52

Fish,salmon,Atlantic,farmed,fillet,baked/broiled

3oz 175 19 0 0 0 10.5 2.6 50

Fish,salmon,Atlantic,farmed,fillet,raw

3oz 177 17 0 0 0 11.4 1.1 48

Fish,salmon,Atlantic,wild,fillet,baked/broiled

3oz 155 22 0 0 0 6.9 0.8 37

Fish,salmon,Atlantic,wild,fillet,raw

3oz 121 17 0 0 0 5.4 2.7 51

Item ServingSize


SatFat

Sodium

Fish,salmon,chinook,fillet,baked/broiled

3oz 196 22 0 0 0 11.4 2.6 40

Fish,salmon,chinook,fillet,raw

3oz 152 17 0 0 0 8.9 1.6 41

Fish,salmon,chinook,lox

3oz 99 16 0 0 0 3.7 0.8 666

Fish,salmon,chinook,smoked

3oz 99 16 0 0 0 3.7 0.8 666

Fish,salmon,chinook,smoked,canned,Alaskan

3oz 128 20 0 0 0 5.0 5.9 589

Fish,salmon,chinook,smoked,withbrine,Alaskan

3oz 366 34 0 0 0 25.5 2.0 162

Fish,salmon,chum,dried,Alaskan

3oz 321 53 0 0 0 12.2 0.9 54

Fish,salmon,chum,fillet,baked/broiled

3oz 131 22 0 0 0 4.1 0.7 43

Fish,salmon,chum,fillet,raw

3oz 102 17 0 0 0 3.2 0.5 50

Fish,salmon, 3oz 130 22 0 0 0 4.0 2.0 55

chum,pink,fillet,cookedFish,salmon,chum,withbone,canned,drained

3oz 120 18 0 0 0 4.7 1.3 64

Fish,salmon,chum,withbone,canned,drained,unsalted

3oz 120 18 0 0 0 4.7 1.6 44

Fish,salmon,coho,Atlantic,fillet,cooked

3oz 200 24 0 0 0 10.0 2.0 55

Fish,salmon,coho,farmed,fillet,baked/broiled

3oz 151 21 0 0 0 7.0 1.5 40

Fish,salmon,coho,farmed,fillet,raw

3oz 136 18 0 0 0 6.5 0.8 49

Fish,salmon,coho,fillet,raw,Alaskan

3oz 119 19 0 0 0 4.7 0.9 49

Fish,salmon,coho,wild,fillet,baked/broiled

3oz 118 20 0 0 0 3.7 1.1 39

Fish,salmon,coho,wild,fillet,

3oz 124 18 0 0 0 5.0 1.4 45

rawFish,salmon,coho,wild,fillet,steamed

3oz 156 23 0 0 0 6.4 1.6 41

Item ServingSize


SatFat

Sodium

Fish,salmon,king,smoked,canned,Alaskan

3oz 128 20 0 0 0 5.0 5.9 589

Fish,salmon,king,smoked,withbrine,Alaskan

3oz 366 34 0 0 0 25.5 2.1 740

Fish,salmon,king,withskin,kippered,Alaskan

3oz 178 20 0 0 0 11.0 0.6 73

Fish,salmon,pink,fillet,baked/broiled

3oz 127 22 0 0 0 3.8 0.5 57

Fish,salmon,pink,fillet,raw

3oz 99 17 0 0 0 2.9 0.7 339

Fish,salmon,pink,withbone,canned,

3oz 116 20 0 0 0 4.1 1.3 471

drainedFish,salmon,pink,withbone,canned,withliquid

3oz 118 17 0 0 0 5.1 1.3 64

Fish,salmon,pink,withbone,unsalted,canned,withliquid

3oz 118 17 0 0 0 5.1 0.9 51

Fish,salmon,red,fillet,raw,Alaskan

3oz 130 19 0 0 0 6.2 0.7 391

Fish,salmon,red,kippered,Alaskan

3oz 120 21 0 0 0 4.0 2.2 43

Fish,salmon,red,smoked,Alaskan

3oz 293 52 0 0 0 9.7 1.3 510

Fish,salmon,red,smoked,canned,Alaskan

3oz 175 30 0 0 0 6.2 0.8 332

Fish,salmon,red,withoutbone,canned,Alaskan

3oz 137 23 0 0 0 4.9 0.8 49

Fish,salmon,silver,fillet,raw,Alaskan

3oz 119 19 0 0 0 4.7 1.6 56

Fish,salmon,sockeye,fillet,baked/broiled

3oz 184 23 0 0 0 9.3 1.3 40

Fish,salmon,sockeye,fillet,cooked

3oz 200 24 0 0 0 10.0 0.0 100

Fish,salmon,sockeye,fillet,raw

3oz 143 18 0 0 0 7.3 0.9 51

Fish,salmon,sockeye,fillet,raw,Alaskan

3oz 130 19 0 0 0 6.2 0.7 391

Fish,salmon,sockeye,kippered,Alaskan

3oz 120 21 0 0 0 4.0 2.2 43

Item ServingSize


SatFat

Sodium

Fish,salmon,sockeye,smoked,Alaskan

3oz 293 52 0 0 0 9.7 1.3 510

Fish,salmon,sockeye,smoked,canned,Alaskan

3oz 175 30 0 0 0 6.2 1.3 306

Fish,salmon,sockeye,withbone,canned,

3oz 141 20 0 0 0 6.2 1.4 64

drainedFish,salmon,tipnuk,fermented,Alaskan

3oz 135 14 0 0 0 9.0 1.3 429

Fish,sardines,Atlantic,withbones,canned,withoil,drained

3oz 177 21 0 0 0 9.7 1.3 429

Fish,sardines,withoutskin&bone,withwater

3oz 184 21 0 0 0 10.5 1.4 108

Fish,scup,fillet,baked/broiled

3oz 115 21 0 0 0 3.0 0.5 36

Fish,scup,fillet,raw

3oz 89 16 0 0 0 2.3 1.1 63

Fish,seatrout,mixedspecies,fillet,baked/broiled

3oz 113 18 0 0 0 3.9 0.9 49

Fish,shad,American,fillet,baked/broiled

3oz 214 18 0 0 0 15.0 2.7 43

Fish,shad,American,fillet,raw

3oz 167 14 0 0 0 11.7 0.8 67

Fish,shark,mixedspecies,raw

3oz 111 18 0 0 0 3.8 0.4 44

Fish,sheefish,dried,Alaskan

3oz 98 19 0 0 0 2.4 0.3 62

Fish,sheepshead,fillet,baked/broiled

3oz 107 22 0 0 0 1.4 0.5 60

Fish,sheepshead,fillet,raw

3oz 92 17 0 0 0 2.0 3.1 357

Fish,smelt,dried,Alaskan

3oz 328 48 0 0 0 15.2 0.5 65

Fish,smelt,rainbow,baked/broiled

3oz 105 19 0 0 0 2.6 0.4 51

Fish,smelt,rainbow,raw

3oz 82 15 0 0 0 2.1 0.3 48

Fish,snapper,mixedspecies,fillet,baked/broiled

3oz 109 22 0 0 0 1.5 0.3 48

Fish,snapper,mixedspecies,fillet,raw

3oz 85 17 0 0 0 1.1 0.3 89

Fish,sole,cooked

3oz 100 19 0 0 0 1.5 1.5 100

Item ServingSize


SatFat

Sodium

Fish,sole,fillet,baked/broiled

3oz 99 21 0 0 0 1.3 0.2 69

Fish,sole,fillet,raw

3oz 77 16 0 0 0 1.0 1.6 31

Fish,spot,fillet,baked/broiled

3oz 134 20 0 0 0 5.3 1.2 25

Fish,spot,fillet,raw

3oz 105 16 0 0 0 4.2 1.0 59

Fish,sprat,dried

3oz 0 0 0 0 0 1.5 2.6 697

Fish,sturgeon,mixedspecies,baked/broiled

3oz 115 18 0 0 0 4.4 1.0 59

Fish,sturgeon,mixedspecies,fillet,raw

3oz 89 14 0 0 0 3.4 0.9 628

Fish,sturgeon,mixedspecies,smoked

3oz 147 27 0 0 0 3.7 0.5 43

Fish,sucker,white,fillet,baked/broiled

3oz 101 18 0 0 0 2.5 0.4 34

Fish,sucker,white,fillet,raw

3oz 78 14 0 0 0 2.0 0.2 122

Fish,surimi 3oz 84 13 6 0 0 0.8 1.2 98Fish,swordfish,

3oz 132 22 0 0 0 4.4 0.9 77

fillet,baked/broiledFish,tilapia,baked/broiled

3oz 109 22 0 0 0 2.3 0.6 44

Fish,tilapia,raw

3oz 82 17 0 0 0 1.4 0.7 50

Fish,tilefish,fillet,baked/broiled

3oz 125 21 0 0 0 4.0 0.4 45

Fish,tilefish,fillet,raw

3oz 82 15 0 0 0 2.0 1.2 57

Fish,trout,mixedspecies,fillet,baked/broiled

3oz 162 23 0 0 0 7.2 1.0 44

Fish,trout,mixedspecies,fillet,raw

3oz 126 18 0 0 0 5.6 1.8 36

Fish,trout,rainbow,farmed,fillet,baked/broiled

3oz 144 21 0 0 0 6.1 1.3 30

Fish,trout,rainbow,farmed,fillet,raw

3oz 117 18 0 0 0 4.6 1.4 48

Fish,trout,rainbow,wild,fillet,baked/broiled

3oz 128 19 0 0 0 4.9 0.6 26

Fish,trout,rainbow,wild,fillet,raw

3oz 101 17 0 0 0 2.9 1.3 100

Item ServingSize


SatFat

Sodium

Fish,trout,steelhead,cooked,canned,Alaskan

3oz 135 18 0 0 0 7.0 0.7 2423

Fish,trout,steelhead,dried,ShoshoneBannock

3oz 325 66 0 0 0 6.9 1.4 43

Fish,tuna,bluefin,fillet,baked/broiled

3oz 156 25 0 0 0 5.3 1.4 43

Fish,tuna,bluefin,raw

3oz 122 20 0 0 0 4.2 1.3 43

Fish,tuna,cooked

3oz 130 26 0 0 0 1.5 0.0 320

Fish,tuna,dried

3oz 153 25 0 0 0 5.2 2.4 94

Fish,tuna,light,canned,withoil,drained

3oz 168 25 0 0 0 7.0 0.2 287

Fish,tuna,light,canned,withwater,drained

3oz 99 22 0 0 0 0.7 0.4 40

Fish,tuna,light,unsalted,canned,with

3oz 168 25 0 0 0 7.0 0.2 43

oil,drainedFish,tuna,light,unsalted,canned,withwater,drained

3oz 99 22 0 0 0 0.7 1.3 301

Fish,tuna,skipjack,fillet,baked/broiled

3oz 112 24 0 0 0 1.1 0.3 31

Fish,tuna,skipjack,fillet,raw

3oz 88 19 0 0 0 0.9 1.1 337

Fish,tuna,smoked

3oz 171 22 0 0 0 8.6 0.2 8237

Fish,tuna,white,canned,withoil,drained

3oz 158 23 0 0 0 6.9 1.4 43

Fish,tuna,white,unsalted,canned,withoil,drained

3oz 158 23 0 0 0 6.9 0.7 43

Fish,tuna,white,unsalted,canned,withwater,drained

3oz 109 20 0 0 0 2.5 0.7 320

Fish,tuna,white,withwater,drained,can

3oz 109 20 0 0 0 2.5 0.3 40

Fish,tuna, 3oz 118 25 0 0 0 1.0 0.2 31

yellowfin,fillet,baked/broiledFish,turbot,European,fillet,baked/broiled

3oz 104 17 0 0 0 3.2 0.0 163

Fish,turbot,European,fillet,raw

3oz 81 14 0 0 0 2.5 0.4 136

Fish,whitefish,dried,Alaskan

3oz 315 53 0 0 0 11.4 1.0 55

Item ServingSize


SatFat

Sodium

Fish,whitefish,mixedspecies,fillet,baked/broiled

3oz 146 21 0 0 0 6.4 1.0 55

Fish,whitefish,mixedspecies,fillet,raw

3oz 114 16 0 0 0 5.0 1.2 43

Fish,whitefish,mixedspecies,raw,Alaskan

3oz 111 16 0 0 0 5.2 0.2 866

Fish,whitefish,

3oz 92 20 0 0 0 0.8 0.3 112

mixedspecies,smoked,flakedFish,whiting,mixedspecies,fillet,baked/broiled

3oz 99 20 0 0 0 1.4 0.2 61

Fish,whiting,mixedspecies,fillet,raw

3oz 77 16 0 0 0 1.1 0.4 93

Fish,wolffish,Atlantic,fillet,baked/broiled

3oz 105 19 0 0 0 2.6 0.3 72

Fish,yellowtail,mixedspecies,fillet,baked/broiled

3oz 159 25 0 0 0 5.7 1.1 33

Fish,yellowtail,mixedspecies,fillet,raw

3oz 124 20 0 0 0 4.5 0.2 8237

Sashimi,mackerel,Pacific&jack,mixedspecies,fillet

3oz 134 17 0 0 0 6.7 2.6 40

Sashimi,salmon,chinook,fillet

3oz 152 17 0 0 0 8.9 0.2 54

Sashimi,snapper,

3oz 85 17 0 0 0 1.1 1.1 33

mixedspecies,filletSashimi,tuna,bluefin

3oz 122 20 0 0 0 4.2 0.3 31

Sashimi,tuna,skipjack,fillet

3oz 88 19 0 0 0 0.9 0.2 31

Sashimi,tuna,yellowfin,fillet,withoutbone

3oz 92 20 0 0 0 0.8 1.1 33

Sashimi,yellowtail,mixedspecies,fillet

3oz 124 20 0 0 0 4.5 0.1 676

FRUITSItem Serving


FatSatFat

Sodium

Adam’sfig,fresh

5oz 171 2 45 3 21 0.5 0.2 6

Apples,fresh

5oz 73 0 19 3 15 0.2 0.0 1

Apples,fresh,peeled

5oz 67 0 18 2 14 0.2 0.0 0

Apples,fresh,quartered

5oz 73 0 19 3 15 0.2 0.0 1

Apples,peeled,cookedfromfresh

5oz 74 0 19 3 15 0.5 0.1 1

Apples,peeled,microwaved

5oz 78 0 20 4 16 0.6 0.1 1

Apples,sulfured,dehydrated

1.5oz 138 1 37 5 32 0.2 0.0 50

Apples,sulfured,rings,dried

1.5oz 97 0 26 3 23 0.1 0.0 35

Apples,sulfured,stewed

1.5oz 30 0 8 1 7 0.0 0.0 10

fromdehydratedApples,sulfured,stewedfromdried,withaddedsugar

1.5oz 33 0 8 1 7 0.0 0.0 8

Apples,sulfured,stewedfromdried,withoutaddedsugar

1.5oz 23 0 6 1 5 0.0 0.0 8

Apples,sweetened,drained,canned,cooked

5oz 94 0 24 3 21 0.6 0.1 4

Apricots,canned,withheavysyrup,drained

5oz 116 1 30 4 26 0.2 0.0 6

Apricots,fresh

5oz 67 2 16 3 13 0.5 0.0 1

Apricots,sulfured,dried

5oz 337 5 88 10 75 0.7 0.0 14

Apricots,sulfured,stewedfromdried,withoutaddedsugar

5oz 119 2 31 4 27 0.3 0.0 6

Apricots,whole,withskin,canned,withheavysyrup

5oz 116 1 30 2 28 0.1 0.0 6

Apricots,withskin,canned,withjuice

5oz 67 1 17 2 15 0.1 0.0 6

Apricots,withskin,canned,withlightsyrup

5oz 88 1 23 2 21 0.1 0.0 6

Apricots,withskin,canned,withwater

5oz 38 1 9 2 7 0.2 0.0 4

Avocadoes,California,fresh

5oz 234 3 12 10 0 21.6 3.0 11

Avocadoes,Florida,fresh

5oz 168 3 11 8 3 14.1 2.7 3

Bananas,dehydrated

1.5oz 138 2 35 4 19 0.7 0.3 1

Bananas,fresh

5oz 125 2 32 4 17 0.5 0.2 1

Item ServingSize


SatFat

Sodium

Blackberries,canned,

5oz 129 2 32 5 28 0.2 0.0

withheavysyrupBlackberries,fresh

5oz 60 2 13 7 6 0.7 0.0

Blackberries,unsweetened,frozen

5oz 90 2 22 7 15 0.6 0.0

Blueberries,canned,withheavysyrup

5oz 123 1 31 2 29 0.5 0.0

Blueberries,fresh

5oz 80 1 20 3 14 0.5 0.0

Blueberries,sweetened,frozen

5oz 113 1 31 3 28 0.2 0.0

Blueberries,wild,frozen

5oz 71 0 19 6 10 0.2 0.0

Boysenberries,unsweetened,frozen

5oz 70 2 17 7 10 0.4 0.0

Breadfruits,fresh

5oz 144 1 38 7 15 0.3 0.1

Carambolas,fresh

5oz 43 1 9 4 6 0.5 0.0

Cherimoyas,fresh

5oz 105 2 25 4 18 1.0 0.3

Cherries,maraschino,canned,drained

1oz 50 0 13 1 12 0.1 0.0

Cherries,red,sour,canned,withheavysyrup

5oz 127 1 33 2 31 0.1 0.0

Cherries,red, 5oz 50 1 13 2 11 0.1 0.0

sour,canned,withwaterCherries,red,sour,fresh

5oz 70 1 17 2 12 0.4 0.1

Cherries,red,sour,unsweetened,frozen

5oz 64 1 15 2 13 0.6 0.1

Cherries,red,tart,canned,withwater

5oz 50 1 13 2 11 0.1 0.0

Cherries,sweet,canned,withextraheavysyrup

5oz 143 1 37 2 34 0.2 0.0

Cherries,sweet,canned,withheavysyrup

5oz 116 1 30 2 23 0.2 0.0

Cherries,sweet,canned,withlightsyrup

5oz 94 1 24 2 22 0.2 0.0

Cherries,sweet,canned,withwater

5oz 64 1 16 2 14 0.2 0.0

Cherries,sweet,fresh

5oz 88 1 22 3 18 0.3 0.1

Cherries,sweet,sweetened,frozen

5oz 125 2 31 3 28 0.2 0.0

Cherries,sweetened,canned,withjuice

5oz 76 1 19 2 17 0.0 0.0

Item ServingSize


SatFat

Sodium

Chinesegooseberries,fresh

5oz 85 2 21 4 13 0.7 0.0 4

Chinesegooseberries,gold,fresh

5oz 84 2 20 3 15 0.8 0.2 4

Cranberries,dried,sweetened

1.5oz 123 0 33 2 26 0.5 0.0 1

Cranberries,fresh

5oz 64 1 17 6 6 0.2 0.0 3

Cranberrysauce,sweetened,canned,slice

5oz 211 0 54 1 53 0.2 0.0 41

Currants,red,fresh

5oz 78 2 19 6 10 0.3 0.0 1

Currants,white,fresh

5oz 78 2 19 6 10 0.3 0.0 1

Currants,Zante,dried

1.5oz 113 2 30 3 27 0.1 0.0 3

Dateplums,fresh

5oz 98 1 26 5 18 0.3 0.0 1

Dates,DegletNoor,whole

1.5oz 118.4 1.0 31.5 3.4 26.6 0.2 0.0 0.8

Figs,canned,withheavysyrup

5oz 123 1 32 3 29 0.1 0.0 1

Figs,canned,withlightsyrup

5oz 97 1 25 3 23 0.1 0.0 1

Figs,canned,withwater

5oz 74 1 20 3 17 0.1 0.0 1

Figs,dried 1.5oz 100 1 26 4 19 0.4 0.1 4Figs,fresh 5oz 104 1 27 4 23 0.4 0.1 1Figs,stewedfromdried

1.5oz 43 1 11 2 9 0.2 0.0 2

Fruit,peach,pear,grape,canned,withlitesyrup

5oz 77 1 20 2 16 0.1 0.0 8

Fruit,peach,pear,grape,canned,withlitesyrup,drained

5oz 80 1 21 2 16 0.1 0.0 7

Fruits,candied

5oz 451 0 116 2 113 0.1 0.0 137

Fruitcocktail,canned,withheavysyrup

5oz 102 1 26 1 25 0.1 0.0 8

Fruitcocktail,canned,withheavysyrup,drained

5oz 98 1 26 2 24 0.1 0.0 8

Fruitcocktail,canned,withjuice

5oz 64 1 17 1 15 0.0 0.0 6

Fruitcocktail,canned,withlightsyrup

5oz 80 1 21 1 20 0.1 0.0 8

Fruitcocktail,canned,withwater

5oz 45 1 12 1 11 0.1 0.0 6

Item ServingSize


SatFat

Sodium

Granadillas,purple,fresh

5oz 136 3 33 15 16 1.0 0.1 39

Grapefruit,canned,withjuice,sectioned

5oz 52 1 13 1 12 0.1 0.0 10

Grapefruit,canned,withlightsyrup,sectioned

5oz 84 1 22 1 21 0.1 0.0 3

Grapefruit,canned,withwater,sectioned

5oz 50 1 13 1 12 0.1 0.0 3

Grapefruit,pink,fresh

5oz 59 1 15 2 10 0.2 0.0 0

Grapefruit,red,fresh

5oz 59 1 15 2 10 0.2 0.0 0

Grapefruit,white,fresh

5oz 45 1 11 2 10 0.1 0.0 0

Grapes,Concord,fresh

5oz 94 1 24 1 23 0.5 0.2 3

Grapes,greenEuropean-typevarieties,fresh

5oz 97 1 25 1 22 0.2 0.1 3

Grapes,redEuropean-typevarieties,fresh

5oz 97 1 25 1 22 0.2 0.1 3

Grapes,slipskin,fresh

5oz 94 1 24 1 23 0.5 0.2 3

Grapes,Thompsonseedless,canned,withheavysyrup

5oz 106 1 28 1 27 0.1 0.0 7

Grapes,Thompsonseedless,canned,withwater

5oz 56 1 14 1 14 0.2 0.1 8

Grapes,Thompsonseedless,fresh

5oz 97 1 25 1 22 0.2 0.1 3

Guanabanas,fresh

5oz 92 1 24 5 19 0.4 0.1 20

Guavas,fresh

5oz 95 4 20 8 12 1.3 0.4 3

Indiandates,fresh

5oz 335 4 88 7 80 0.8 0.4 39

Kakifruits,fresh

5oz 98 1 26 5 18 0.3 0.0 1

Kiwis,fresh 5oz 85 2 21 4 13 0.7 0.0 4

Kiwis,gold,fresh

5oz 84 2 20 3 15 0.8 0.2 4

Kumquats,fresh

5oz 99 3 22 9 13 1.2 0.1 14

Limes,peeled,fresh

5oz 42 1 15 4 2 0.3 0.0 3

Loganberries,frozen

5oz 77 2 18 7 11 0.4 0.0 1

Lychees,dried

1.5oz 111 2 28 2 26 0.5 0.1 2

Lychees,fresh

5oz 92 1 23 2 21 0.6 0.1 1

Mandarinoranges,canned,withjuice

5oz 52 1 13 1 12 0.0 0.0 7

Mandarinoranges,canned,withjuice,drained

5oz 53 1 13 2 12 0.1 0.0 7

Mandarinoranges,canned,withlightsyrup

5oz 85 1 23 1 22 0.1 0.0 8

Item ServingSize


SatFat

Sodium

Mandarinoranges,fresh

5oz 74 1 19 3 15 0.4 0.1 3

Mangos,fresh

5oz 91 1 24 3 21 0.4 0.1 3

Maracujas, 5oz 136 3 33 15 16 1.0 0.1 39

freshMelons,cantaloupe,fresh

5oz 48 1 11 1 10 0.3 0.1 22

Melons,casaba,fresh

5oz 39 2 9 1 8 0.1 0.0 13

Melons,honeydew,fresh

5oz 50 1 13 1 11 0.2 0.1 25

Mulberries,fresh

5oz 60 2 14 2 11 0.5 0.0 14

Nectarines,fresh

5oz 62 1 15 2 11 0.4 0.0 0

Oranges,alltypes,fresh

5oz 66 1 16 3 13 0.2 0.0 0

Papayas,fresh

5oz 55 1 14 3 8 0.2 0.1 4

Passionfruits,purple,fresh

5oz 136 3 33 15 16 1.0 0.1 39

Peaches,canned,withextraheavysyrup

5oz 134 1 36 1 35 0.0 0.0 11

Peaches,canned,withextralightsyrup

5oz 59 1 16 1 14 0.1 0.0 7

Peaches,canned,withheavysyrup

5oz 104 1 28 2 26 0.1 0.0 8

Peaches,canned,withheavysyrup,drained

5oz 108 1 28 3 25 0.2 0.0 8

Peaches,canned,withjuice

5oz 62 1 16 2 14 0.0 0.0 6

Peaches,canned,withlightsyrup

5oz 76 1 20 2 19 0.0 0.0 7

Peaches,canned,withwater

5oz 34 1 9 2 7 0.1 0.0 4

Peaches,fresh,withoutskin

5oz 55 1 13 2 11 0.4 0.0 0

Peaches,spiced,canned,withheavysyrup

5oz 105 1 28 2 26 0.1 0.0 6

Peaches,sulfured,dehydrated

1.5oz 130 2 33 4 28 0.4 0.0 4

Peaches,sulfured,dried

1.5oz 96 1 25 3 17 0.3 0.0 3

Peaches,sulfured,stewedfromdehydrated

1.5oz 53 1 14 2 11 0.2 0.0 2

Peaches,sulfured,

1.5oz 31 0 8 1 7 0.1 0.0 1

stewedfromdriedwithoutaddedsugarPeaches,sweetened,frozen

5oz 132 1 34 3 31 0.2 0.0 8

Item ServingSize


SatFat

Sodium

Pears,canned,withextraheavysyrup

5oz 136 0 35 2 30 0.2 0.0 7

Pears,canned,withextralightsyrup

5oz 66 0 17 2 12 0.1 0.0 3

Pears,canned,withheavysyrup

5oz 104 0 27 2 21 0.2 0.0 7

Pears,canned,withjuice

5oz 70 0 18 2 14 0.1 0.0 6

Pears,canned,withlightsyrup

5oz 80 0 21 2 17 0.0 0.0 7

Pears,canned,withwater

5oz 41 0 11 2 9 0.0 0.0 3

Pears,fresh, 5oz 59 1 15 5 10 0.3 0.0 0

AsianPears,fresh,cubed

5oz 81 1 22 4 14 0.2 0.0 1

Pears,sulfured,dried

1.5oz 105 1 28 3 25 0.3 0.0 3

Pears,sulfured,stewedfromdriedwithoutaddedsugar

1.5oz 51 0 14 3 11 0.1 0.0 2

Persimmons,Japanese,fresh

5oz 98 1 26 5 18 0.3 0.0 1

Pineapple,canned,withheavysyrup

5oz 109 0 28 1 24 0.2 0.0 1

Pineapple,canned,withjuice

5oz 84 1 22 1 20 0.1 0.0 1

Pineapple,canned,withlightsyrup

5oz 73 1 19 1 18 0.2 0.0 1

Pineapple,canned,withwater

5oz 45 1 12 1 11 0.1 0.0 1

Pineapple,fresh

5oz 70 1 18 2 14 0.2 0.0 1

Pineapplechunks,canned,withheavysyrup

5oz 109 0 28 1 24 0.2 0.0 1

Pineapple 5oz 84 1 22 1 20 0.1 0.0 1

chunks,canned,withjuicePineapplechunks,canned,withwater

5oz 45 1 12 1 11 0.1 0.0 1

Pineapplechunks,sweetened,frozen

5oz 120 1 31 2 30 0.1 0.0 3

Pineapplespears,canned,withjuice,drained

5oz 84 1 22 2 20 0.2 0.0 1

Plantains,cooked

1oz 35 0 9 1 4 0.1 0.0 2

Plantains,fresh

5oz 171 2 45 3 21 0.5 0.2 6

Plantains,green,fried

1oz 93 0 15 1 1 3.5 1.1 1

Item ServingSize


SatFat

Sodium

Plantains,yellow,fried

1oz 71 0 12 1 7 2.3 0.5

Plums,canned,withheavysyrup,drained

5oz 125 1 32 2 30 0.2 0.0

Plums,fresh 5oz 64 1 16 2 14 0.4 0.0Plums,purple, 5oz 141 1 37 1 34 0.1 0.0

canned,withextraheavysyrupPlums,purple,canned,withheavysyrup

5oz 125 1 33 1 31 0.1 0.0

Plums,purple,canned,withjuice

5oz 81 1 21 1 20 0.0 0.0

Plums,purple,canned,withlightsyrup

5oz 88 1 23 1 21 0.1 0.0

Plums,purple,canned,withwater

5oz 57 1 15 1 14 0.0 0.0

Pomegranates,fresh

5oz 116 2 26 6 19 1.6 0.2

Prunes,dehydrated

1.5oz 136 1 36 4 24 0.3 0.0

Prunes,dried 1.5oz 96 1 26 3 15 0.2 0.0Prunes,pureed

1.5oz 103 1 26 1 16 0.1 0.0

Prunes,stewedfromdehydrated

1.5oz 45 0 12 3 7 0.1 0.0

Prunes,stewedfromdriedwithaddedsugar

1.5oz 50 0 13 2 9 0.1 0.0

Prunes,stewedfromdriedwithoutaddedsugar

1.5oz 43 0 11 1 10 0.1 0.0

Raisins,golden,seedless

1.5oz 121 1 32 2 24 0.2 0.1

Raisins,seedless

1.5oz 120 1 32 1 24 0.2 0.0

Raspberries,fresh

1cup 73 2 17 9 6 0.9 0.0

Raspberries,red,canned,withheavysyrup

1cup 127 1 33 5 28 0.2 0.0

Rhubarb,cookedfromfrozenwithsugar

1oz 35 0 9 1 9 0.0 0.0

Rhubarb,fresh 1cup 29 1 6 3 2 0.3 0.1Rhubarb,frozen

1cup 29 1 7 3 2 0.2 0.0

Rowals,fresh 1cup 155 3 33 9 20 2.8 0.4Sharonfruits,fresh

1cup 98 1 26 5 18 0.3 0.0

Soursops,fresh

1cup 92 1 24 5 19 0.4 0.1

Starfruits,fresh

1cup 43 1 9 4 6 0.5 0.0

Item ServingSize


SatFat

Sodium

Strawberries,canned,withheavysyrup

1cup 129 1 33 2 31 0.4 0.0 6

Strawberries, 1cup 45 1 11 3 7 0.4 0.0 1

freshStrawberries,sweetened,frozen

1cup 134 1 36 3 34 0.2 0.0 4

Strawberries,sweetened,frozen,thawed,whole

1cup 109 1 29 3 26 0.2 0.0 1

Strawberries,unsweetened,frozen

1cup 49 1 13 3 6 0.2 0.0 3

Tamarinds,fresh

1cup 335 4 88 7 80 0.8 0.4 39

Tangerines,canned,withjuice

1cup 52 1 13 1 12 0.0 0.0 7

Tangerines,canned,withjuice,drained

1cup 53 1 13 2 12 0.1 0.0 7

Tangerines,canned,withlightsyrup

1cup 85 1 23 1 22 0.1 0.0 8

Tangerines,fresh

1cup 74 1 19 3 15 0.4 0.1 3

Watermelons,fresh

1wedge

84 2 21 1 17 0.4 0.1 3

GELATINSANDPUDDINGS,PreparedItem Serving


FatSatFat

Sodium

Custard,egg,preparedfromdrymixwith2%milk

3oz 95 4 15 0 4 2.4 1.3 74

Custard,egg,preparedfromdrymixwithwholemilk

3oz 104 3 15 0 4 3.4 1.7 71

Dessert,arrozconleche

3oz 124 3 21 0 13 3.1 1.6 90

Dessert,eggcustard,baked,preparedfromrecipe

3oz 88 4 9 0 9 3.9 1.8 52

Dessert,flan,caramel

3oz 123 4 19 0 19 3.4 1.5 45

custard,preparedfromrecipeDessert,mousse,chocolate,preparedfromrecipe

3oz 191 4 14 1 13 13.6 7.8 32

Dessert,ricepudding

3oz 124 3 21 0 13 3.1 1.6 90

Gelatin,blackcherry,sugar-free,snackcup

3oz 9 1 0 0 0 0.0 0.0 42

Gelatin,cherry,sugar-free,snackcup

3oz 9 1 0 0 0 0.0 0.0 42

Gelatin,cottoncandy,readytoeat,sticks

21/4oz 60 0 16 0 15 0.0 0.0 35

Item ServingSize


SatFat

Sodium

Gelatin,greenapple,

3oz 86 0 21 0 21 0.0 0.0 39

snackcupGelatin,lemon-lime,sugar-free,snackcup

3oz 9 1 0 0 0 0.0 0.0 42

Gelatin,lime,withpineapple

3oz 62 0 16 0 15 0.0 0.0 66

Gelatin,orange,snackcup

3oz 60 1 15 0 15 0.0 0.0 34

Gelatin,orange,sugar-free,snackcup

3oz 9 1 0 0 0 0.0 0.0 42

Gelatin,orange,withmandarins

3oz 62 0 16 0 15 0.0 0.0 62

Gelatin,peach,sugar-free,snackcup

3oz 9 1 0 0 0 0.0 0.0 42

Gelatin,preparedfromdrymixwithwater

3oz 53 1 12 0 11 0.0 0.0 64

Gelatin,raspberry,readytoeat,sticks

21/4oz 60 0 16 0 15 0.0 0.0 35

Gelatin,raspberry,snackcup

3oz 60 1 15 0 15 0.0 0.0 34

Gelatin, 3oz 9 1 0 0 0 0.0 0.0 42

raspberry,sugar-free,snackcupGelatin,reducedcalorie,withaspartame,preparedwithwater

3oz 17 1 4 0 0 0.0 0.0 41

Gelatin,strawberrykiwi,sugar-free,snackcup

3oz 9 1 0 0 0 0.0 0.0 42

Gelatin,strawberry,readytoeat,sticks

21/4oz 60 0 16 0 15 0.0 0.0 35

Gelatin,strawberry,snackcup

3oz 60 1 15 0 15 0.0 0.0 34

Gelatin,strawberry,withpeaches

3oz 62 0 16 0 15 0.0 0.0 62

Gelatin,tropicalberry,sugar-free,snackcup

3oz 9 1 0 0 0 0.0 0.0 42

Gelatin,varietypack,readytoeat,sticks

21/4oz 60 0 16 0 15 0.0 0.0 35

Gelatin,watermelon,snackcup

3oz 86 0 21 0 21 0.0 0.0 39

Gelatin, 3oz 9 1 0 0 0 0.0 0.0 42

watermelon,sugar-free,snackcupGelatinsubstitute,cherrytropicalpunch,Kool-AidGels

3oz 77 0 19 0 19 0.0 0.0 39

Gelatinsubstitute,GroovaliciousGrape,Kool-AidGels

3oz 86 0 21 0 21 0.0 0.0 39

Gelatinsubstitute,IceBlueRaspberry,Kool-AidGels

3oz 77 0 19 0 19 0.0 0.0 39

Gelatinsubstitute,OhYeahOrange,Kool-AidGels

3oz 69 0 17 0 17 0.0 0.0 39

Gelatinsubstitute,Soarin’Strawberry,Kool-AidGels

3oz 86 0 21 0 21 0.0 0.0 39

Piefilling,apple,canned

3oz 85 0 22 1 12 0.1 0.0 40

Piefilling, 3oz 154 0 38 2 32 0.2 0.0 10

blueberry,cannedPiefilling,cherry,lowcalorie

3oz 45 1 10 1 8 0.1 0.0 10

Piefilling,pumpkin,canned

3oz 90 1 20 2 17 0.5 0.0 115

Pudding,banana,instant,preparedwithwholemilk

3oz 98 2 17 0 15 2.4 1.3 247

Pudding,banana,preparedfromdrymixwithwholemilk

3oz 94 2 16 0 14 2.5 1.4 134

Pudding,bubblegum,snackcup

3oz 105 1 18 0 14 2.6 1.1 120

Pudding,chocolate,fat-free,readytoeat

3oz 79 2 18 0 13 0.3 0.0 94

Pudding,chocolate,preparedfromdrymixwith2%milk

3oz 94 3 17 1 10 1.8 1.1 87

Pudding,chocolate,preparedfromdrymixwithwholemilk

3oz 102 3 17 1 10 2.7 1.5 83

Pudding,chocolate,readytoeat

3oz 118 2 20 1 17 3.1 1.2 142

Item ServingSize


SatFat

Sodium

Pudding,chocolate,readytoeat,sticks

21/4oz 80 1 16 1 12 2.0 1.0 100

Pudding,chocolate,sugar-free,snackcup

3oz 48 2 11 1 0 1.2 0.8 144

Pudding,chocolate&caramelcreamswirled,snackcup

3oz 120 2 21 0 17 3.8 1.5 143

Pudding,chocolatechipcookie,snackcup

3oz 103 2 19 1 14 3.4 0.9 137

Pudding,chocolatefudgesundae,snackcup

3oz 105 2 19 0 15 2.6 1.1 128

Pudding,chocolatevanillaswirl,fat-

3oz 75 2 17 1 13 0.0 0.0 150

free,snackcupPudding,chocolatevanillaswirl,snackcup

3oz 105 2 20 1 15 3.0 1.1 128

Pudding,chocolatevanillaswirl,sugar-free,snackcup

3oz 48 2 10 1 0 1.2 0.8 152

Pudding,chocolatevanilla,doubles,snackcup

3oz 103 1 19 0 14 3.0 0.9 129

Pudding,cottoncandy,snackcup

3oz 105 1 18 0 14 2.6 1.1 120

Pudding,devil’sfood,fat-free,snackcup

3oz 75 2 17 1 12 0.0 0.0 143

Pudding,nosugaradded,vanilla,preparedfromdrymix,withwater

3oz 43 1 6 0 10 1.2 0.3 77

Pudding,orange&creamswirled,

3oz 98 2 19 0 15 2.3 1.5 64

snackcupPudding,rice,snackcup

3oz 120 3 16 0 9 5.2 0.9 112

Pudding,soy,banana

3oz 75 2 16 1 11 0.8 0.0 56

Pudding,soy,chocolate

3oz 83 2 17 1 11 1.5 0.0 98

Pudding,soy,chocolate,ZenSoy

3oz 98 2 22 2 16 0.8 0.0 56

Pudding,soy,vanilla

3oz 83 2 17 1 11 0.8 0.0 45

Pudding,soy,vanilla,ZenSoy

3oz 83 2 17 1 11 0.8 0.0 56

Pudding,strawberries&creamswirled,snackcup

3oz 98 2 19 0 15 2.3 1.5 64

Pudding,strawberrycheesecake,withtopping,snackcup

3oz 129 2 21 0 19 3.9 1.7 103

Item ServingSize


SatFat

Sodium

Pudding, 3oz 80 1 18 0 12 0.3 0.1 159

tapioca,fat-free,readytoeatPudding,tapioca,fat-free,snackcup

3oz 75 1 17 0 13 0.0 0.0 173

Pudding,tapioca,Frenchcream,snackcup

3oz 94 1 18 1 16 0.0 0.0 29

Pudding,tapioca,snackcup

3oz 98 1 19 0 14 2.3 0.8 113

Pudding,vanillacaramelsundae,fat-free,snackcup

3oz 75 1 17 0 12 0.0 0.0 173

Pudding,vanilla,fat-free,readytoeat

3oz 76 2 17 0 13 0.0 0.0 162

Pudding,vanilla,instant,preparedwithwhole

3oz 97 2 17 0 15 2.5 1.5 243

milkPudding,vanilla,preparedfromdrymixwithwholemilk

3oz 96 2 16 0 15 2.5 1.4 133

GELATINSANDPUDDINGS,DryMixItem Serving


FatSatFat

Sodium

Custard,flan,withcaramelsauce

22g 80 0 20 0 20 0.0 0.0 5

Gelatin,apricot

22g 80 2 19 0 19 0.0 0.0 80

Gelatin,berryblue

22g 80 2 19 0 19 0.0 0.0 80

Gelatin,blackcherry

22g 80 2 19 0 19 0.0 0.0 80

Gelatin,cherry

22g 80 2 19 0 19 0.0 0.0 100

Gelatin,chocolate,drymix,preparedwithmilk

16g 60 2 14 0 14 0.0 0.0 0

Gelatin,cranberry

22g 80 2 19 0 19 0.0 0.0 75

Gelatin,cranberry

22g 80 2 19 0 19 0.0 0.0 75

raspberryGelatin,grape

22g 80 2 19 0 19 0.0 0.0 80

Gelatin,islandpineapple

22g 80 2 19 0 19 0.0 0.0 80

Gelatin,lemon

22g 80 2 19 0 19 0.0 0.0 120

Gelatin,lime

22g 80 2 19 0 19 0.0 0.0 100

Gelatin,MysteryMagicalTwist

22g 80 2 19 0 19 0.0 0.0 80

Gelatin,orange

22g 80 2 19 0 19 0.0 0.0 80

Gelatin,peach

22g 80 2 19 0 19 0.0 0.0 80

Item ServingSize


SatFat

Sodium

Gelatin,raspberry

22g 80 2 19 0 19 0.0 0.0 80

Gelatin,strawberry

22g 80 2 19 0 19 0.0 0.0 90

Gelatin,strawberrybanana

22g 80 2 19 0 19 0.0 0.0 80

Gelatin,strawberry,formilk

16g 60 2 14 0 14 0.0 0.0 0

Gelatin,strawberry

22g 80 2 19 0 19 0.0 0.0 80

kiwiGelatin,vanilla,formilk

16g 60 2 14 0 14 0.0 0.0 0

Gelatin,wildstrawberry

22g 80 2 19 0 19 0.0 0.0 120

Pudding,bananacream

22g 80 0 20 0 15 0.0 0.0 180

Pudding,bananacream,fat-&sugar-free,instant

8g 25 0 6 0 0 0.0 0.0 320

Pudding,bananacream,instant

25g 90 0 23 0 18 0.0 0.0 360

Pudding,buttercream,instant

25g 90 0 23 0 18 0.0 0.0 360

Pudding,butterscotch,dry

26g 100 1 24 1 19 0.0 0.0 130

Pudding,butterscotch,fat-&sugar-free,instant

8g 25 0 6 0 0 0.0 0.0 320

Pudding,butterscotch,instant

25g 90 0 23 0 18 0.0 0.0 390

Pudding,cheesecake,instant

26g 100 0 24 0 20 0.0 0.0 360

Pudding,chocolate,fat-&sugar-free,instant

11g 35 1 8 1 0 0.0 0.0 300

Item ServingSize


SatFat

Sodium

Pudding,chocolatecherry,instant

1oz 100 1 25 1 19 0.0 0.0 420

Pudding,chocolatefudge

25g 90 1 22 1 15 0.0 0.0 115

Pudding,chocolatefudge,fat-&sugar-free,instant

11g 35 1 8 1 0 0.0 0.0 300

Pudding,chocolatefudge,instant

1oz 100 1 25 1 17 0.0 0.0 380

Pudding,chocolatemint,instant

1oz 100 1 25 1 17 0.0 0.0 380

Pudding,coconutcream

22g 90 0 18 1 14 2.5 2.5 150

Pudding, 25g 90 0 23 0 18 0.0 0.0 350

Frenchvanilla,instantPudding,lemon

14g 50 0 12 0 6 0.0 0.0 70

Pudding,lemon,instant

25g 90 0 24 0 19 0.0 0.0 310

Pudding,milkchocolate

25g 90 0 22 0 16 0.0 0.0 125

Pudding,Oreocookies’n’cream,instant

31g 120 0 28 0 21 1.0 0.0 390

Pudding,pistachio,fat-&sugar-free,instant

8g 30 0 6 0 0 0.0 0.0 300

Pudding,pistachio,instant

25g 100 0 23 0 18 0.5 0.0 360

Pudding,rice,fat-free

25g 90 1 23 0 13 0.0 0.0 100

Pudding,tapioca,fat-free

23g 90 0 22 0 15 0.0 0.0 115

Pudding,vanilla

22g 80 0 20 0 16 0.0 0.0 135

Pudding,vanilla,

8g 25 0 6 0 0 0.0 0.0 320

fat-&sugar-free,instantPudding,whitechocolate,fat-&sugar-free,instant

8g 25 0 6 0 0 0.0 0.0 320

Pudding,whitechocolate,instant

25g 90 0 23 0 19 0.0 0.0 350

GRAINSANDRICESItem Serving


FatSatFat

Sodium

All-purposeflour,self-rising,white,enriched

2tbsp 106 3 22 1 0 0.3 0.0 381

All-purposeflour,white,bleached,enriched

2tbsp 109 3 23 1 0 0.3 0.0 1

All-purposeflour,white,calciumfortified,enriched

2tbsp 109 3 23 1 0 0.3 0.0 1

All-purposeflour,white,unbleached,enriched

2tbsp 109 3 23 1 0 0.3 0.0 1

All-purposeflour,white,unenriched

2tbsp 109 3 23 1 0 0.3 0.0 1

Amaranth,dry

1/4cup 167 6 29 3 1 3.2 0.7 2

Bakery-mixflour,lowfat

2tbsp 108 3 21 1 0 1.4 0.3 408

Bakery-mixflour

2tbsp 120 3 19 2 0 3.9 0.9 423

Barleyflour 2tbsp 104 3 22 3 0 0.5 0.1 1Barleyflour,malt

2tbsp 108 3 23 2 0 0.6 0.1 3

Barley,hulled,dry

1/4cup 159 6 33 8 0 1.0 0.2 5

Barley,pearled,cooked

1cup 172 3 40 5 0 0.6 0.1 4

Barley,pearled,dry

1/4cup 158 4 35 7 0 0.5 0.1 4

Bran,corn,crude

1cup 314 12 120 111 0 1.3 0.2 10

Bran,oat,dry

15g 37 3 10 2 0 1.0 0.2 1

Bran,rice,crude

15g 47 2 7 3 0 3.1 0.6 1

Bran,wheat,crude

15g 32 2 10 6 0 0.6 0.1 0

Brownriceflour

2tbsp 109 2 23 1 0 0.8 0.2 2

Buckwheatflour,wholegroat

2tbsp 101 4 21 3 1 0.9 0.2 3

Buckwheat,groats,roasted,cooked

1cup 129 5 28 4 1 0.9 0.2 6

Carobflour 2tbsp 67 1 27 12 15 0.2 0.0 11Chickpeaflour,besan

2tbsp 116 7 17 3 3 2.0 0.2 19

Cornflour,masa,white,enriched

2tbsp 110 3 23 3 0 1.1 0.2 2

Cornflour,white,wholegrain

2tbsp 108 2 23 2 0 1.2 0.2 2

Cornflour,yellow,degermed,unenriched

2tbsp 113 2 25 1 0 0.4 0.1 0

Cornflour,yellow,wholegrain

2tbsp 108 2 23 2 0 1.2 0.2 2

Cornmeal,blue,Navajo

2tbsp 119 3 23 3 1 1.6 0.3 2

Item ServingSize


SatFat

Sodium

Cornmeal,white,bolted,enriched,self-rising

2tbsp 100 2 21 2 0 1.0 0.1 374

Cornmeal,white,degermed,enriched

2tbsp 111 2 24 1 0 0.5 0.1 2

Cornmeal,white,degermed,enriched,self-rising

2tbsp 107 3 22 2 0 0.5 0.1 404

Cornmeal,white,degermed,unenriched

2tbsp 111 2 24 1 0 0.5 0.1 2

Cornmeal,white,Navajo

2tbsp 119 3 23 3 0 1.5 0.3 1

Cornmeal,white,wholegrain

2tbsp 109 2 23 2 0 1.1 0.2 11

Cornmeal,yellow,degermed,enriched

2tbsp 111 2 24 1 0 0.5 0.1 2

Cornmeal,yellow,degermed,unenriched

2tbsp 111 2 24 1 0 0.5 0.1 2

Cornmeal,yellow,Navajo

2tbsp 115 3 22 3 0 1.8 0.3 1

Cornmeal,yellow,wholegrain

2tbsp 109 2 23 2 0 1.1 0.2 11

Flour,bread,unenriched

2tbsp 108 4 22 1 0 0.5 0.1 1

Flour,bread,white,enriched

2tbsp 108 4 22 1 0 0.5 0.1 1

Flour,cake,white,enriched,unsifted

2tbsp 109 2 23 1 0 0.3 0.0 1

Grits,corn,yellow,quick,

1/4cup 147 3 32 2 0 0.6 0.1 1

enriched,dryGrits,corn,yellow,regular,enriched,dry

1/4cup 147 3 32 2 0 0.6 0.1 1

Kasha,roasted,cooked

1cup 129 5 28 4 1 0.9 0.2 6

Millet,cooked

1cup 167 5 33 2 0 1.4 0.2 3

Oatflour,partiallydebranned

2tbsp 121 4 20 2 0 2.7 0.5 6

Potatoflour

2tbsp 107 2 25 2 1 0.1 0.0 17

Quinoa,cooked

1cup 168 6 30 0 0 0.0 1.0 7

Rice,brown,longgrain,cooked

1cup 155 4 32 3 0 1.3 0.3 7

Rice,white,glutinous,cooked

1cup 136 3 30 1 0 0.3 0.1 7

Rice,white,longgrain,cooked

1cup 182 4 39 1 0 0.4 0.1 1


Size Fat FatRice,white,longgrain,enriched,cooked

1cup 182 4 39 1 0 0.4 0.1 0

Rice,white,longgrain,enriched,cookedwithsalt

1cup 182 4 39 1 0 0.4 0.1 535

Rice,white,longgrain,enriched,parboiled,cooked

1cup 172 4 36 1 0 0.5 0.1 3

Rice,white,longgrain,enriched,preparedfrominstant

1cup 164 3 35 1 0 0.7 0.0 6

Rice,white,longgrain,unenriched,cooked

1cup 182 4 39 1 0 0.4 0.1 1

Rice,white,longgrain,unenriched,cookedwithsalt

1cup 182 4 39 1 0 0.4 0.1 535

Rice,white,longgrain,unenriched,parboiled,cooked

1cup 172 4 36 1 0 0.5 0.1 3

Rice,white,mediumgrain,

1cup 182 3 40 0 1 0.3 0.1 0

cookedRice,white,mediumgrain,unenriched,cooked

1cup 182 3 40 0 0 0.3 0.1 0

Rice,white,shortgrain,unenriched,cooked

1cup 182 3 40 0 0 0.3 0.1 0

Rice,wild,cooked

1cup 141 6 30 3 1 0.5 0.1 4

Ryeflour,dark

2tbsp 98 5 21 7 1 0.7 0.1 1

Ryeflour,light

2tbsp 107 3 23 2 0 0.4 0.0 1

Ryeflour,medium

2tbsp 105 3 23 4 0 0.5 0.1 1

Semolinaflour,enriched

2tbsp 108 4 22 1 1 0.3 0.0 0

Semolinaflour,unenriched

2tbsp 108 4 22 1 1 0.3 0.0 0

Soyflour,defatted,

2tbsp 112 15 9 5 4 2.7 0.4 3

Soyflour,defatted,stirred

2tbsp 99 14 12 5 6 0.4 0.0 6

Soyflour,fullfat,stirred,raw

2tbsp 131 10 11 3 2 6.2 0.9 4

Soyflour,fullfat,stirred,roasted

2tbsp 132 10 10 3 2 6.6 0.9 4

Soyflour,lowfat,stirred

2tbsp 113 14 10 5 3 2.7 0.4 3

Triticaleflour,wholegrain

2tbsp 101 4 22 4 1 0.5 0.1 1

Wheat,bulgur,cooked

1cup 116 4 26 6 0 0.3 0.1 7

Whitericeflour

2tbsp 110 2 24 1 0 0.4 0.1 0

Whole-wheatflour

2tbsp 102 4 22 4 0 0.6 0.1 2

HERBSANDSPICESItem Serving


FatSatFat

Sodium

Alfalfa,dried

1/4tsp 2 0 0 0 0 0.0 0.0 0

Apple,dried 1/4tsp 2 0 0 0 0 0.1 0.1 2Asparagusroot,dried

1/4tsp 2 0 0 0 0 0.0 0.0 0

Basil,dried,ground

1/4tsp 1 0 0 0 0 0.0 0.0 0

Basil,fresh 1/4tsp 0 0 0 0 0 0.0 0.0 0Blackwalnut,hulls,rind,dried

1/4tsp 2 0 0 0 0 0.0 0.0 0

Broccoli,dried

1/4tsp 2 0 0 0 0 0.0 0.0 2

Carrots,dried

1/4tsp 2 0 0 0 0 0.0 0.0 1

Caraway,seed

1/4tsp 2 0 0 0 0 0.1 0.0 0

Cayennechilipepper,dried

1/4tsp 2 0 0 0 0 0.1 0.0 0

Celery,seed

1/4tsp 2 0 0 0 0 0.1 0.0 1

Celery,seed,dried

1/4tsp 2 0 0 0 0 0.0 0.0 1

Chamomile,flower,dried

1/4tsp 2 0 0 0 0 0.0 0.0 1

Chapparal,dried

1/4tsp 2 0 0 0 0 0.0 0.0 0

Chilipepper,powder

1/4tsp 2 0 0 0 0 0.1 0.0 5

Chilipepper,powder,light

1/4tsp 2 0 0 0 0 0.1 0.0 7

Chives,fresh

1/4tsp 0 0 0 0 0 0.0 0.0 0

Cilantro,dried

1/4tsp 1 0 0 0 0 0.0 0.0 1

Cilantro,fresh

1/4tsp 0 0 0 0 0 0.0 0.0 0

Cinnamon,ground

1/4tsp 1 0 0 0 0 0.0 0.0 0

Clove,ground

1/4tsp 2 0 0 0 0 0.1 0.0 1

Coriander,dried

1/4tsp 1 0 0 0 0 0.0 0.0 1

Coriander,fresh

1/4tsp 0 0 0 0 0 0.0 0.0 0

Cumin,seed

1/4tsp 2 0 0 0 0 0.1 0.0 1

Curry,blend,powder

1/4tsp 2 0 0 0 0 0.1 0.0 0

Dandelion,root,dried

1/4tsp 2 0 0 0 0 0.0 0.0 1

Fennel,seed,dried

1/4tsp 2 0 0 0 0 0.1 0.1 0

Fenugreek,seed,dried

1/4tsp 2 0 0 0 0 0.0 0.0 0

Garlic,bulb,dried

1/4tsp 2 0 0 0 0 0.0 0.0 0

Garlic,powder

1/4tsp 2 0 0 0 0 0.0 0.0 0

Garlic,soluble

1/4tsp 1 0 0 0 0 0.0 0.0 0

Ginger,root,dried

1/4tsp 2 0 0 0 0 0.0 0.0 0

Item ServingSize


SatFat

Sodium

Gingerroot,fresh

1/4tsp 0 0 0 0 0 0.0 0.0

Ginger,ground

1/4tsp 2 0 0 0 0 0.0 0.0

Grapefruit,dried

1/4tsp 2 0 0 0 0 0.1 0.1

Hibiscusflower,dried

1/4tsp 2 0 0 0 0 0.0 0.0

Horseradishroot,dried

1/4tsp 2 0 0 0 0 0.0 0.0

Lemongrass,dried

1/4tsp 2 0 0 0 0 0.0 0.0

Lemon,dried 1/4tsp 2 0 0 0 0 0.1 0.1Licoriceroot,dried

1/4tsp 2 0 0 0 0 0.0 0.0

Marjoram,dried

1/4tsp 1 0 0 0 0 0.0 0.0

Mustardseed,yellow,ground

1/4tsp 3 0 0 0 0 0.2 0.0

Mustardseed,choiceground

1/4tsp 3 0 0 0 0 0.2 0.0

Mustardseed,specialground

1/4tsp 3 0 0 0 0 0.2 0.0

Nutmeg,ground

1/4tsp 3 0 0 0 0 0.2 0.1

Oatgrass,dried

1/4tsp 2 0 0 0 0 0.0 0.0

Onion,dehydrated

1/4tsp 2 0 0 0 0 0.0 0.0

Onion,dried 1/4tsp 2 0 0 0 0 0.0 0.0Onion,powder

1/4tsp 2 0 0 0 0 0.0 0.0

Orange,dried 1/4tsp 2 0 0 0 0 0.1 0.1Oregano,dried

1/4tsp 1 0 0 0 0 0.0 0.0

Papaya,dried 1/4tsp 2 0 0 0 0 0.0 0.0Paprika 1/4tsp 1 0 0 0 0 0.1 0.0Parsley,dried 1/4tsp 1 0 0 0 0 0.0 0.0Parsley,fresh 1/4tsp 0 0 0 0 0 0.0 0.0Passionflower,dried

1/4tsp 2 0 0 0 0 0.0 0.0

Pepper,black 1/4tsp 1 0 0 0 0 0.0 0.0Peppermint,dried

1/4tsp 2 0 0 0 0 0.0 0.0

Pineapple,dried

1/4tsp 2 0 0 0 0 0.1 0.1

Poppy,seed 1/4tsp 3 0 0 0 0 0.2 0.0Psyllium,seed,dried

1/4tsp 2 0 0 0 0 0.0 0.0

Pumpkinpie,blend

1/4tsp 2 0 0 0 0 0.1 0.0

Redclover, 1/4tsp 2 0 0 0 0 0.0 0.0

flower,driedRedraspberry,dried

1/4tsp 2 0 0 0 0 0.0 0.0

Rosehips,dried

1/4tsp 2 0 0 0 0 0.0 0.0 22

Safflower,flower,dried

1/4tsp 2 0 0 0 0 0.0 0.0

Item ServingSize


SatFat

Sodium

Sage,dried 1/4tsp 2 0 0 0 0 0.1 0.1 1Sarsaparilla,root,dried

1/4tsp 2 0 0 0 0 0.0 0.0 0

Spice,redchilipepper,dried

1/4tsp 2 0 0 0 0 0.1 0.0 0

Spirulina,dried

1/4tsp 2 0 0 0 0 0.0 0.0 0

Thyme,dried

1/4tsp 1 0 0 0 0 0.0 0.0 0

Turmeric,ground

1/4tsp 2 0 0 0 0 0.0 0.0 0

MEATS,BeefItem Serving


FatSatFat

Sodium

Beef,averageofallcuts,cooked

3oz 232 23 0 0 0 15 6 53

Beef,averageofallcuts,cooked,1/4"trim

3oz 259 22 0 0 0 18 7 53

Beef,averageofallcuts,cooked,1/8"trim

3oz 247 22 0 0 0 17 7 54

Beef,averageofallcuts,cooked,choice,0"trim

3oz 241 23 0 0 0 16 6 53

Beef,averageofall

3oz 274 22 0 0 0 20 8 52

cuts,cooked,choice,1/4"trimBeef,averageofallcuts,cooked,choice,1/8"trim

3oz 256 22 0 0 0 18 7 53

Beef,averageofallcuts,cooked,prime,1/2"trim

3oz 344 20 0 0 0 29 12 48


3oz 274 22 0 0 0 20 8 53


3oz 254 22 0 0 0 18 7 54

Beef,averageofallcuts,cooked,select

3oz 222 23 0 0 0 14 5 54

Beef,averageofallcuts,cooked,select,1/4"trim

3oz 247 22 0 0 0 17 7 53

Beef,averageofallcuts,cooked,select,1/8"trim

3oz 236 23 0 0 0 15 6 54

Beef,averageofallcuts,lean,cooked

3oz 179 25 0 0 0 8 3 56

Beef,averageofallcuts,lean,cooked,1/4"trim

3oz 184 25 0 0 0 8 3 57

Item ServingSize


SatFat

Sodium

Beef,wholerib,broiled,1/8"trim

3oz 286 19 0 0 0 23 9 54

Beef,wholerib,broiled,choice,1/8"trim

3oz 299 19 0 0 0 24 10 54

Beef,wholerib,broiled,prime,1/8"trim

3oz 328 19 0 0 0 28 11 53

Beef,wholerib,broiled,select,1/8"trim

3oz 268 19 0 0 0 21 8 54

Frankfurter,beef

3oz 281 10 3 0 3 25 10 969

Frankfurter,beef,cooked

3oz 277 10 3 0 3 25 10 981

Frankfurter,beef,lowfat

3oz 196 10 1 0 0 17 7 885

Frankfurter,cheeseporkbeef,cheesefurtersmokies

3oz 279 12 1 0 1 25 9 920

Pastrami,beef,98%fat-free,slices

3oz 81 17 1 0 0 1 0 859

Pastrami,beef,cured

3oz 125 19 0 0 0 5 2 752

Salami, 3oz 222 11 2 0 1 19 8 969

beef,cooked,sliceSausage,beef,cookedfromfresh

3oz 282 15 0 0 0 24 9 554

Sausage,beef,precooked

3oz 344 13 0 0 0 32 13 774

MEATS,GameItem Serving


FatSatFat

Sodium

Antelope,roasted

3oz 128 25 0 0 0 2 1 46

Bear,cooked

3oz 220 28 0 0 0 11 3 60

Beaver,roasted

3oz 180 30 0 0 0 6 2 50

Beefalo,roasted

3oz 160 26 0 0 0 5 2 70

Bison,grassfed,cooked

3oz 152 22 0 0 0 7 3 65

Bison,ground,pan-broiled

3oz 202 20 0 0 0 13 5 62

Bison,ribeyesteak,lean,1"thick,

3oz 150 25 0 0 0 5 2 44

broiledBison,roasted

3oz 122 24 0 0 0 2 1 48

Bison,shoulderclodroast,lean,braised

3oz 164 29 0 0 0 5 2 48

Bison,toproundsteak,lean,1"thick,broiled

3oz 148 26 0 0 0 4 2 35

Boar,wild,roasted

3oz 136 24 0 0 0 4 1 51

Item ServingSize


SatFat

Sodium

Buffalo,grassfed,cooked

3oz 152 22 0 0 0 7 3 65

Caribou,hindquarter,cooked,Alaskan

3oz 135 24 0 0 0 4 2 38

Caribou,roasted

3oz 142 25 0 0 0 4 1 51

Caribou,rump,partiallydried,Alaskan

3oz 217 44 0 0 0 4 1 332

Caribou,shoulder,dried,Alaskan

3oz 230 50 0 0 0 3 1 808

Cornishgamehen,whole,withskin,roasted

3oz 220 19 0 0 0 15 4 54

Cornishgamehen,whole,withoutskin,roasted

3oz 114 20 0 0 0 3 1 54

Deer,ground,pan-broiled

3oz 159 22 0 0 0 7 3 66

Deer,loin,lean,1"thicksteak,broiled

3oz 128 26 0 0 0 2 1 48

Deer,roasted 3oz 134 26 0 0 0 3 1 46Deer,shoulderclodroast,lean,braised

3oz 162 31 0 0 0 3 2 44

Deer,tenderloin,lean,broiled

3oz 127 25 0 0 0 2 1 48

Deer,toproundsteak,lean,1"thick,broiled

3oz 129 27 0 0 0 2 1 38

Dove,whole,cooked

3oz 181 20 0 0 0 11 3 48

Duck,domesticated,whole,withskin,roasted

3oz 286 16 0 0 0 24 8 50

Duck,domesticated,whole,withoutskin,roasted

3oz 171 20 0 0 0 10 3 55

Duckling,whitePekin,breast,withskin,roasted

3oz 172 21 0 0 0 9 2 71

Duckling,whitePekin,breast,withoutskin,broiled

3oz 119 23 0 0 0 2 0 89

Duckling,whitePekin,leg,withskin,roasted

3oz 184 23 0 0 0 10 3 94

Duckling,whitePekin,leg,withoutskin,braised

3oz 151 25 0 0 0 5 1 92

Elk,freerange,ground,patty,cooked,ShoshoneBannock

3oz 122 25 0 0 0 2 1 48

Elk,freerange,roundeyeroast,cooked,ShoshoneBannock

3oz 126 26 0 0 0 2 1 43

Item ServingSize


SatFat

Sodium

Elk,ground,panbroiled

3oz 164 23 0 0 0 7 3 72

Elk,loin,lean,broiled

3oz 142 26 0 0 0 3 1 46

Elk,roasted

3oz 124 26 0 0 0 2 1 52

Elk,round,lean,broiled

3oz 133 26 0 0 0 2 1 43

Elk,tenderloin,lean,broiled

3oz 138 26 0 0 0 3 1 43

Emu,fanfillet,broiled

3oz 131 27 0 0 0 2 0 45

Emu,fullrump,broiled

3oz 143 29 0 0 0 2 1 94

Emu,ground,broiled

3oz 139 24 0 0 0 4 1 55

Emu,insidedrum,broiled

3oz 133 28 0 0 0 2 1 100

Emu,patty,

3oz 139 24 0 0 0 4 1 55

broiledEmu,toploin,broiled

3oz 129 25 0 0 0 3 1 49

Goat,roasted

3oz 122 23 0 0 0 3 1 73

Goose,whole,withskin,roasted

3oz 259 21 0 0 0 19 6 60

Goose,whole,withoutskin,roasted

3oz 202 25 0 0 0 11 4 65

Horse,roasted

3oz 149 24 0 0 0 5 2 47

Moose,roasted

3oz 114 25 0 0 0 1 0 59

Opossum,roasted

3oz 188 26 0 0 0 9 1 49

Ostrich,ground,broiled

3oz 149 22 0 0 0 6 2 68

Ostrich,insideleg,cooked

3oz 120 25 0 0 0 2 1 71

Ostrich,insidestrip,cooked

3oz 139 25 0 0 0 4 1 62

Ostrich,outsidestrip,cooked

3oz 133 24 0 0 0 3 1 61

Ostrich,oyster,cooked

3oz 135 24 0 0 0 3 1 69

Ostrich,patty,broiled

3oz 149 22 0 0 0 6 2 68

Ostrich,tip,cooked

3oz 123 24 0 0 0 2 1 68

Ostrich,toploin,cooked

3oz 132 24 0 0 0 3 1 65

Pheasant,whole,cooked

3oz 203 28 0 0 0 10 3 37

Quail,whole,cooked

3oz 193 21 0 0 0 12 3 44

Rabbit,domestic,roasted

3oz 167 25 0 0 0 7 2 40

Rabbit,domestic,stewed

3oz 175 26 0 0 0 7 2 31

Rabbit,wild,stewed

3oz 147 28 0 0 0 3 1 38

Raccoon,roasted

3oz 217 25 0 0 0 12 3 67

Seal,bearded,dried,withoil,Alaskan

3oz 312 30 0 0 0 21 3 102

Seal,oogruk,

3oz 312 30 0 0 0 21 3 102

dried,withoil,AlaskanSeal,ringed,meat,Alaskan

3oz 121 24 0 0 0 3 1 94

Squab,whole,cooked

3oz 181 20 0 0 0 11 3 48

Squirrel,roasted

3oz 147 26 0 0 0 4 1 101

Venison,roasted

3oz 134 26 0 0 0 3 1 46

Waterbuffalo,roasted

3oz 111 23 0 0 0 2 1 48

Whale,beluga,dried,Alaskan

3oz 278 59 0 0 0 5 1 187

MEATS,LambItem Serving


FatSatFat

Sodium

Lamb,Australian,averageofallcuts,cooked,1/8"trim

3oz 218 21 0 0 0 14 7 65

Lamb,Australian,averageofallcuts,lean,

3oz 171 23 0 0 0 8 3 68

cooked,1/8"trimLamb,Australian,centerslice,lean,broiled,1/8"trim

3oz 156 23 0 0 0 7 3 56

Lamb,Australian,foreshank,lean,braised,1/8"trim

3oz 140 23 0 0 0 4 2 85

Lamb,Australian,leg,shankhalf,lean,roasted,1/8"trim

3oz 155 23 0 0 0 6 2 59

Lamb,Australian,leg,sirloinhalf,lean,roasted,1/8"trim

3oz 183 24 0 0 0 9 4 71

Lamb,Australian,leg,whole,lean,roasted,1/8"trim

3oz 162 23 0 0 0 7 3 61

Lamb,Australian,loin,

3oz 163 23 0 0 0 7 3 68

lean,broiled,1/8"trimLamb,Australian,rib,lean,roasted,1/8"trim

3oz 179 21 0 0 0 10 4 70

Lamb,Australian,shoulder,armchop,lean,braised,1/8"trim

3oz 202 29 0 0 0 9 4 66

Lamb,Australian,shoulder,bladechop,lean,broiled,1/8"trim

3oz 196 20 0 0 0 12 5 80

Lamb,Australian,shoulder,whole,lean,cooked,1/8"trim

3oz 198 22 0 0 0 11 5 77

Item ServingSize


SatFat

Sodium

Lamb, 3oz 160 23 0 0 0 7 3 56

Australian,sirloinchop,lean,broiled,1/8"trimLamb,averageofallcuts,cooked,choice,1/4"trim

3oz 250 21 0 0 0 18 8 61

Lamb,averageofallcuts,cooked,choice,1/8"trim

3oz 230 22 0 0 0 15 6 61

Lamb,averageofallcuts,lean,cooked,choice,1/4"trim

3oz 175 24 0 0 0 8 3 65

Lamb,ground,broiled,20%fat

3oz 241 21 0 0 0 17 7 69

Lamb,kabobmeat,lean,braised,choice,1/4"trim

3oz 190 29 0 0 0 7 3 60

Lamb,leg, 3oz 153 24 0 0 0 6 2 56

shankhalf,lean,roasted,choice,1/4"trimLamb,leg,shankhalf,roasted,choice,1/8"trim

3oz 184 23 0 0 0 10 4 55

Lamb,leg,sirloinhalf,roasted,choice,1/8"trim

3oz 241 21 0 0 0 17 7 58

Lamb,leg,whole,roasted,choice,1/8"trim

3oz 206 22 0 0 0 12 5 57

Lamb,loin,broiled,choice,1/8"trim

3oz 252 22 0 0 0 18 7 66

Lamb,loin,roasted,choice,1/8"trim

3oz 247 20 0 0 0 18 8 54

Lamb,NewZealand,averageofallcuts,

3oz 259 21 0 0 0 19 9 39

cookedfromfrozenLamb,NewZealand,averageofallcuts,cookedfromfrozen,1/8"trim

3oz 230 21 0 0 0 15 7 39

Lamb,NewZealand,averageofallcuts,lean,cookedfromfrozen

3oz 175 25 0 0 0 8 3 43

Lamb,rib,broiled,choice,1/8"trim

3oz 289 20 0 0 0 23 10 65

Lamb,rib,roasted,choice,1/8"trim

3oz 290 19 0 0 0 23 10 63

Lamb,shoulder,armchop,braised,choice,1/8"trim

3oz 286 26 0 0 0 19 8 61

Lamb,shoulder,

3oz 229 21 0 0 0 15 7 66

armchop,broiled,1/8"trimLamb,shoulder,armchop,roasted,choice,1/8"trim

3oz 227 19 0 0 0 16 7 55

Lamb,shoulder,bladechop,braised,choice,1/8"trim

3oz 288 25 0 0 0 20 8 64

Lamb,shoulder,bladechop,broiled,choice,1/8"trim

3oz 227 20 0 0 0 16 6 71

Lamb,shoulder,bladechop,roasted,choice,1/8"trim

3oz 230 19 0 0 0 16 7 57

Lamb,shoulder,whole,braised,choice,1/8"trim

3oz 287 25 0 0 0 20 8 63

Lamb, 3oz 228 20 0 0 0 16 6 70

shoulder,whole,broiled,choice,1/8"trimLamb,shoulder,whole,roasted,choice,1/8"trim

3oz 229 19 0 0 0 16 7 56

MEATS,PorkItem Serving


FatSatFat

Sodium

Bacon,broiled/panfried/roasted

3oz 460 31 1 0 0 36 12 1964

Bacon,cured,reducedsodium,cooked

3oz 460 31 1 0 0 36 12 876

Canadianbacon,cured,grilled

3oz 157 21 1 0 0 7 2 1314

Frankfurter,pork

3oz 229 11 0 0 0 20 7 694

Lunchmeat,ham

3oz 153 14 4 0 0 9 3 1131

Lunchmeat,ham,extralean,5%fat

3oz 91 16 1 0 0 2 1 901

Pork, 3oz 171 23 0 0 0 8 3 47

averageofretailcuts,leg,shoulder,&loin,lean,cookedPork,averageofretailcuts,leg,shoulder,loin,&sparerib,cooked

3oz 202 22 0 0 0 12 4 48

Pork,averageofretailcuts,loin&shoulderblade,cooked

3oz 200 22 0 0 0 12 4 47

Item ServingSize


SatFat

Sodium

Pork,averageofretailcuts,loin&shoulderblade,lean,cooked

3oz 179 25 0 0 0 8 3 48

Pork, 3oz 315 21 0 0 0 25 9 86

backribs,roastedPork,breakfaststrips,cured,cooked

3oz 390 25 1 0 0 31 11 1784

Pork,chop,bladeloin,broiled

3oz 272 19 0 0 0 21 8 60

Pork,chop,bladeloin,lean,braised

3oz 191 21 0 0 0 11 4 53

Pork,chop,bladeloin,lean,pan-fried

3oz 205 21 0 0 0 13 4 66

Pork,chop,centerloin,lean,braised

3oz 172 25 0 0 0 7 3 53

Pork,chop,centerloin,lean,withbone,

3oz 153 23 0 0 0 6 2 48

broiledPork,chop,centerribloin,braised

3oz 217 22 0 0 0 13 5 34

Pork,chop,centerribloin,broiled

3oz 221 23 0 0 0 13 5 53

Pork,chop,sirloin,braised

3oz 161 23 0 0 0 7 3 39

Pork,chop,sirloin,broiled

3oz 177 26 0 0 0 7 2 48

Pork,chop,sirloin,lean,braised

3oz 149 23 0 0 0 6 2 39

Pork,chop,toploin,braised

3oz 198 24 0 0 0 11 4 36

Pork,chop,toploin,broiled

3oz 167 23 0 0 0 8 3 37

Pork,chop,wholeloin,braised

3oz 203 23 0 0 0 12 4 41

Pork,chop,wholeloin,broiled

3oz 206 23 0 0 0 12 4 53

Pork,chop,wholeloin,lean,roasted

3oz 178 24 0 0 0 8 3 49

Pork,chop,wholeloin,roasted

3oz 211 23 0 0 0 12 5 50

Pork,country-styleribs,braised

3oz 232 23 0 0 0 15 5 49

Pork,country-styleribs,lean,braised

3oz 210 24 0 0 0 12 4 51

Pork,curedham&waterproduct,lean,pan-broiled

3oz 105 13 4 0 4 4 1 1182

Item ServingSize


SatFat

Sodium

Pork,curedham&waterproduct,lean,withbone,pan-broiled

3oz 104 18 1 0 1 3 1 1051

Pork,curedham&waterproduct,rump,lean,withbone,roasted

3oz 111 18 1 0 1 4 1 1077

Pork,curedham&waterproduct,shank,withbone,roasted

3oz 199 15 1 0 1 15 5 803

Pork,ground,cooked

3oz 252 22 0 0 0 18 7 62

Pork,ham,honey,smoked,cooked

3oz 104 15 6 0 0 2 1 765

Pork,ham,shankhalf,lean,roasted,diced

3oz 183 24 0 0 0 9 3 54

Pork,ham,whole,

3oz 179 25 0 0 0 8 3 54

lean,roasted,dicedPork,ham,whole,roasted,diced

3oz 232 23 0 0 0 15 5 51

Pork,hocks,pickled

3oz 145 16 0 0 0 9 3 893

Pork,Orientalstyle,dehydrated

3oz 523 10 1 0 0 53 20 582

Pork,roast,bladeloin,lean,roasted

3oz 210 23 0 0 0 13 5 25

Pork,roast,sirlointip,braised

3oz 133 26 0 0 0 2 1 37

Pork,roast,sirloin,lean,withbone,roasted

3oz 173 24 0 0 0 8 2 50

Pork,roast,sirloin,roasted

3oz 176 24 0 0 0 8 3 48

Pork,roast,toploin,lean,

3oz 147 23 0 0 0 5 2 40

roastedPork,shoulder,arm,lean,roasted

3oz 194 23 0 0 0 11 4 68

Pork,shoulder,blade,Bostonsteak,lean,braised

3oz 198 23 0 0 0 11 4 51

Pork,shoulder,breast,broiled

3oz 138 24 0 0 0 4 1 46

Pork,shoulder,whole,roasted,diced

3oz 248 20 0 0 0 18 7 58

Pork,smokedham,lean,lowsodium

3oz 123 18 1 0 0 5 2 824

Item ServingSize


SatFat

Sodium

Pork,spareribs,braised

3oz 337 25 0 0 0 26 9

Pork,steak,legcap,broiled

3oz 134 23 0 0 0 4 1

Pork,tenderloin,chop,broiled

3oz 171 25 0 0 0 7 2

Salami,Italian,pork

3oz 361 18 1 0 1 31 11

Sausage,bratwurst,pork,cooked

3oz 283 12 2 0 0 25 9

Sausage,bratwurst,veal,cooked

3oz 290 12 0 0 0 27 13

Sausage,braunschweiger,liver,pork

3oz 278 12 3 0 0 24 8

Sausage,Italian,pork,link,cooked

3oz 292 16 4 0 1 23 8

Sausage,Italian,pork,link,cooked

3oz 292 16 4 0 1 23 8

Sausage,pork,smoked,link

3oz 261 10 0 0 0 24 8

MEATS,VealItem Serving


FatSatFat

Sodium

Veal,averageofallcuts,cooked

3oz 196 26 0 0 0 10 4 74

Veal,averageofall

3oz 167 27 0 0 0 6 2 76

cuts,lean,cookedVeal,breast,cooked

3oz 443 8 0 0 0 45 18 42

Veal,breast,platehalf,braised

3oz 240 22 0 0 0 16 6 54

Veal,ground,broiled,8%fat

3oz 146 21 0 0 0 6 3 71

Veal,leg,toproundsteak,braised

3oz 179 31 0 0 0 5 2 57

Veal,leg,toproundsteak,lean,roasted

3oz 128 24 0 0 0 3 1 58

Veal,legorshoulder,lean,braised,cubed

3oz 160 30 0 0 0 4 1 79

Veal,loinchop,lean,braised

3oz 192 29 0 0 0 8 2 71

Veal, 3oz 184 21 0 0 0 10 4 79

loin,roastedVeal,ribchop,braised

3oz 213 28 0 0 0 11 4 81

Item ServingSize


SatFat

Sodium

Veal,shankroast,braised

3oz 162 27 0 0 0 5 2 79

Veal,shortribs,lean,roasted

3oz 150 22 0 0 0 6 2 82

Veal,shoulderarmsteak,roasted

3oz 156 22 0 0 0 7 3 77

Veal,shoulderbladeroast,roasted

3oz 158 21 0 0 0 7 3 85

Veal,sirloinroast,lean,braised

3oz 173 29 0 0 0 6 2 69

Veal,sirloin

3oz 143 22 0 0 0 5 2 72

steak,lean,roastedVeal,wholeshoulderroast,braised

3oz 194 27 0 0 0 9 3 81

NUTS,SEEDS,ANDBUTTERSItem Serving


FatSatFat

Sodium

Almondbutter

2tbsp 179 4 6 1 1 16.8 1.6 128

Almondbutter,chocolate

2tbsp 195 5 11 4 5 16.0 2.5 0

Almondbutter,chocolatecherryhaze

2tbsp 190 4 7 3 3 17.0 2.5 0

Almondmeal,stoneground

2tbsp 160 6 6 3 1 14.0 1.0 10

Almonds 1oz 163 6 6 3 1 14.0 1.1 0Almonds,blanched

1oz 581 22 20 10 5 50.6 3.9 28

Almonds,dry-roasted,salted

1oz 169 6 5 3 1 15.0 1.1 96

Almonds,dry-roasted,unsalted

1oz 169 6 5 3 1 15.0 1.1 0

Almonds, 1oz 172 6 5 3 1 15.6 1.2 96

oil-roasted,saltedAlmonds,oil-roasted,unsalted

1oz 172 6 5 3 1 15.6 1.2 0

Almonds,oven-roasted,cinnamonbrownsugar

1oz 160 6 7 3 3 14.0 1.0 30

Almonds,oven-roasted,seasalt

1oz 170 6 5 3 1 15.0 1.0 135

Almonds,oven-roasted,vanillabean

1oz 160 6 7 3 3 14.0 1.0 25

Item ServingSize


SatFat

Sodium

Almonds,paste,firmlypackedcup

2tbsp 130 3 14 1 10 7.9 0.7 3

Brazilnuts 1oz 186 4 3 2 1 18.8 4.3 1Cashewbutter,plain

2tbsp 166 5 8 1 1 14.0 2.8 174

Cashews 1oz 157 5 9 1 2 12.4 2.2 3Cashews, 1oz 163 4 9 1 1 13.1 2.6 181

dry-roasted,saltedCashews,dry-roasted,unsalted

1oz 163 4 9 1 1 13.1 2.6 5

Cashews,oil-roasted,salted

1oz 165 5 9 1 1 13.5 2.4 87

Cashews,oil-roasted,unsalted

1oz 164 5 8 1 1 13.5 2.4 4

Chestnuts,European

1oz 60 1 13 2 3 0.6 0.1 1

Chestnuts,European,roasted

1oz 69 1 15 1 3 0.6 0.1 1

Coconut,cream,canned

1oz 101 0 15 0 15 4.6 4.4 10

Coconut,dried,flaked,sweetened

1oz 129 1 15 3 10 7.9 7.5 81

Coconut,dried,shredded,sweetened

1oz 142 1 14 1 12 10.1 8.9 74

Coconut,dried,unsweetened

1oz 187 2 7 5 2 18.3 16.2 10

Coconut,toastedfromdried

1oz 168 2 13 2 11 13.3 11.8 10

Coconut,water,fresh

8oz 46 2 9 3 6 0.5 0.4 252

Filberts 1oz 178 4 5 3 1 17.2 1.3 0

Flberts,blanched

1oz 178 4 5 3 1 17.3 1.3 0

Filberts,dry-roasted,unsalted

1oz 183 4 5 3 1 17.7 1.3 0

Flax/linseedseeds

1oz 151 5 8 8 0 12.0 1.0 9

Hazelnutbutter,chocolatecherryhaze,natural

2tbsp 210 3 8 2 3 19.0 2.0 0

Hazelnutbutter,chocolatehaze,natural

2tbsp 210 3 8 2 3 19.0 2.0 0

Hazelnuts 1oz 178 4 5 3 1 17.2 1.3 0Hazelnuts,dry-roasted,unsalted

1oz 183 4 5 3 1 17.7 1.3 0

Macadamianuts

1oz 204 2 4 2 1 21.5 3.4 1

Macadamianuts,dry-roasted,salted

1oz 203 2 4 2 1 21.6 3.4 75

Item ServingSize


SatFat

Sodium

Macadamianuts,dry-roasted,

1oz 204 2 4 2 1 21.6 3.4 1

unsaltedMixednuts,withpeanuts,dry-roasted,salted

1oz 168 5 7 3 1 14.6 2.0 190

Mixednuts,withpeanuts,oil-roasted,salted

1oz 175 5 6 3 1 16.0 2.5 119

Mixednuts,withpeanuts,oil-roasted,unsalted

1oz 175 5 6 3 1 16.0 2.5 3

Mixednuts,withoutpeanuts,oil-roasted,salted

1oz 174 4 6 2 1 15.9 2.6 87

Peanutbutter,chunky

2tbsp 167 7 6 2 2 14.2 2.3 138

Peanutbutter,chunky,unsalted

2tbsp 167 7 6 2 2 14.2 2.3 5

Peanutbutter,chunky,vitamin-&mineral-fortified

2tbsp 168 7 5 2 3 14.6 2.3 104

Peanutbutter,

2tbsp 167 7 6 2 3 14.3 3.0 130

creamyPeanutbutter,creamy,reducedfat

2tbsp 147 7 10 1 3 9.6 1.6 153

Peanutbutter,creamy,unsalted

2tbsp 167 7 6 2 3 14.3 2.9 5

Peanutbutter,creamy,vitamin-&mineral-fortified

2tbsp 168 7 5 2 3 14.4 2.9 119

Peanutbutter,creamy,withomega3

2tbsp 172 7 5 2 1 15.4 2.7 101

Peanutbutter,reducedsodium

2tbsp 179 7 6 2 3 14.1 2.2 58

Peanutbutter,reducedsugar

2tbsp 184 7 4 2 1 15.6 2.9 127

Peanutbutter,smooth

2tbsp 167 6 7 2 2 14.0 2.7 135

Peanuts 1oz 161 7 5 2 1 14.0 1.9 5Peanuts,cookedwithsalt,inshell

1oz 90 4 6 2 1 6.2 0.9 213

Peanuts,cookedwithsalt,shelled

1oz 90 4 6 2 1 6.2 0.9 213

Peanuts,dry-roasted,salted

1oz 166 7 6 2 1 14.1 2.0 230

Peanuts,dry-roasted,unsalted

1oz 166 7 6 2 1 14.1 2.0 2

Peanuts,oil-roasted,salted

1oz 170 8 4 3 1 14.9 2.5 91

Item ServingSize


SatFat

Sodium

Peanuts,oil-roasted,unsalted

1oz 165 7 5 2 1 14.0 1.9 2

Pecans 1oz 196 3 4 3 1 20.4 1.8 0Pecans,dry-roasted,salted

1oz 201 3 4 3 1 21.1 1.8 109

Pecans,dry-roasted,unsalted

1oz 201 3 4 3 1 21.1 1.8 0

Pecans,oil-roasted,salted

1oz 203 3 4 3 1 21.3 2.1 111

Pecans,oil-roasted,

1oz 203 3 4 3 1 21.3 2.1 0

unsaltedPinenuts,pignolia,dried

1oz 191 4 4 1 1 19.4 1.4 1

Pinenuts,piñon/pinyon,roasted,Navajo

1oz 153 2 14 12 1 9.7 0.9 88

Pistachios,dry-roasted,salted

1oz 161 6 8 3 2 13.0 1.6 115

Pistachios,dry-roasted,unsalted

1oz 162 6 8 3 2 13.0 1.6 3

Pistachios,salted

1oz 159 6 8 3 2 12.9 1.6 0

Poppyseeds 1oz 170 6 6 3 0 14.0 1.5 0Pumpkinseeds,kernels,dried

1oz 158 9 3 2 0 13.9 2.5 2

Pumpkinseeds,kernels,roasted,salted

1oz 163 8 4 2 0 13.9 2.4 73

Pumpkinseeds,kernels,roasted,unsalted

1oz 163 8 4 2 0 13.9 2.4 5

Item ServingSize


SatFat

Sodium

Safflowerseeds,kernels,dried

1oz 147 5 10 2 0 10.9 1.0 1

Sesameseedbutter,fromroasted&toastedkernels

1oz 169 5 6 3 0 15.2 2.1 33

Sesameseeds,dried

1oz 162 5 7 3 0 14.1 2.0 3

Sesameseeds,roasted&toasted

1oz 160 5 7 4 0 13.6 1.9 3

Soynuts,roasted,salted

1oz 140 11 9 1 0 7.0 1.0 50

Soynuts,roasted,unsalted

1oz 140 11 9 1 0 7.0 1.0 0

Soynuts,withwasabi

1oz 140 10 11 5 2 7.0 1.0 110

Squashseeds,kernels,dried

1oz 158 9 3 2 0 13.9 2.5 2

Squashseeds,kernels,roasted,salted

1oz 163 8 4 2 0 13.9 2.4 73

Squashseeds,kernels,roasted,unsalted

1oz 163 8 4 2 0 13.9 2.4 5

Sunflowerseeds,kernels,dried

1oz 166 6 6 2 1 14.6 1.3 3

Sunflowerseeds,kernels,dry-roasted,salted

1oz 165 5 7 3 1 14.1 1.5 116

Sunflowerseeds,kernels,dry-roasted,unsalted

1oz 165 5 7 3 1 14.1 1.5 1

Sunflowerseeds,kernels,oil-roasted,unsalted

1oz 168 6 6 3 1 14.5 2.0 1

Sunflowerseeds,kernels,toasted,salted

1oz 175 5 6 3 1 16.1 1.7 174

Sunflowerseeds,oil-roasted,salted

1oz 168 6 6 3 1 14.5 2.0 116

Tahini,fromroasted&toastedsesameseedkernels

1oz 169 5 6 3 0 15.2 2.1 33

Walnuts,black,dried

1oz 175 7 3 2 0 16.7 1.0 1

Walnuts,English,dried

1oz 185 4 4 2 1 18.5 1.7 1

Yellowpondlilyseeds,wocas,dried,PacificNorthwest

1oz 102 2 23 5 0 0.3 0.0 7

PASTASItem Serving


FatSatFat

Sodium

Acinidipepe,enriched,dry

2oz 200 7 41 2 2 0.8 0.2 3

Alphabets,enriched,dry

2oz 200 7 41 2 2 0.8 0.2 3

Angelhair,corn,dry

2oz 210 4 46 0 0 1.5 0.0 15

Angelhair,garlic&parsley,dry

2oz 210 7 42 2 1 1.0 0.0 15

Angelhair,rice,wheatfree,dry

2oz 210 4 46 1 0 0.5 0.0 15

Angelhair,semolina,dry

2oz 210 7 43 1 2 1.0 0.0 5

Angelhair,semolina,tomato&basil,dry

2oz 210 7 43 2 1 1.0 0.0 5

Angelhair,semolina,tomato&

2oz 210 7 42 1 1 1.0 0.0 10

pesto,dryAngelhair,wholewheat,dry

2oz 210 7 42 5 2 1.5 0.0 10

Item ServingSize


SatFat

Sodium

Bowties,enriched,dry

2oz 200 7 41 2 2 0.8 0.2 3

Capellini,enriched,dry

2oz 200 7 41 2 2 0.8 0.2 3

Cavatelli,enriched,dry

2oz 200 7 41 2 2 0.8 0.2 3

Couscous,almondine,dry

2oz 200 7 37 2 5 2.5 0.0 490

Couscous,dry

2oz 190 7 43 7 0 1.0 0.0 5

Couscous,giantpearl,toasted,allnatural,dry

2oz 170 5 36 2 1 0.0 0.0 0

Couscous,wholewheat,dry

2oz 210 8 45 7 0 1.0 0.0 0

Couscous,withroastedgarlic&

2oz 310 11 59 4 2 2.5 0.0 720

oliveoil,lowfatDitalini,enriched,dry

2oz 200 7 41 2 2 0.8 0.2 3

Egg,1/2"wide,enriched,dry

2oz 207 8 39 2 1 2.2 0.6 12

Egg,alphabets,enriched,dry

2oz 206 8 38 2 1 2.2 0.6 12

Egg,botboi,enriched,dry

2oz 206 8 38 2 1 2.2 0.6 12

Egg,bowties,enriched,dry

2oz 206 8 38 2 1 2.2 0.6 12

Item ServingSize


SatFat

Sodium

Egg,dumpling,1"wide,enriched,dry

2oz 207 8 39 2 1 2.2 0.6 12

Egg,enriched,cooked

1cup 193 6 35 2 1 2.9 0.6 7

Egg,enriched,

2oz 211 8 39 2 1 2.4 0.6 12

dryEgg,enriched,kluski,dry

2oz 207 8 39 1 1 1.9 0.7 130

Egg,extrawide,3/4",enriched,dry

2oz 207 8 39 2 1 2.2 0.6 12

Egg,fine,1/16"wide,enriched,dry

2oz 207 8 39 2 1 2.2 0.6 12

Egg,homestyle,1"wide,enriched,dry

2oz 207 8 39 2 1 2.2 0.6 12

Egg,medium,1/4"wide,enriched,dry

2oz 207 8 39 2 1 2.2 0.6 12

Egg,medium,5/16"wide,enriched,dry

2oz 207 8 39 2 1 2.2 0.6 12

Egg,potpiesquares,enriched,dry

2oz 206 8 38 2 1 2.2 0.6 12

Egg,spinach,enriched,

1cup 185 7 34 3 1 2.2 0.5 17

cookedEgg,unenriched,cooked

1cup 193 6 35 2 1 2.9 0.6 7

Egg,unenriched,dry

2oz 211 8 39 2 1 2.4 0.6 12

Elbow,casserole,enriched,dry

2oz 200 7 41 2 2 0.8 0.2 3

Elbow,corn,wheat-free,dry

2oz 200 4 43 5 0 2.0 0.0 15

Elbow,dry 2oz 210 7 43 1 2 1.0 0.0 5Elbow,enriched,dry

2oz 200 7 41 2 2 0.8 0.2 3

Farfalle,enriched,dry

2oz 200 7 41 2 2 0.8 0.2 3

Fettuccine,enriched,dry

2oz 200 7 41 2 2 0.8 0.2 3

Fettuccine,rice,dry

2oz 210 4 46 1 0 0.5 0.0 15

Fettuccine,semolina,dry

2oz 210 7 43 1 2 1.0 0.0 5

Fettuccine,semolina,spinach,dry

2oz 210 7 43 3 1 1.0 0.0 20

Fettuccine,spinach,

2oz 198 8 40 2 2 1.0 0.2 16

enriched,dryFideo,coiled,enriched,dry

2oz 200 7 41 2 2 0.8 0.2 3

Fideo,enriched,dry

2oz 200 7 41 2 2 0.8 0.2 3

Fusilli,enriched,dry

2oz 200 7 41 2 2 0.8 0.2 3

Fusilli,wholewheat,dry

2oz 210 7 42 5 2 1.5 0.0 10

Gemellitwists,enriched,dry

2oz 200 7 41 2 2 0.8 0.2 3

Lasagna,enriched,dry

2oz 200 7 41 2 2 0.8 0.2 3

Lasagna,ovenready/noboil,dry

30.8 116 4 23 1 1 0.6 0.0 0

Linguine,enriched,dry

2oz 200 7 41 2 2 0.8 0.2 3

Item ServingSize


SatFat

Sodium

Linguine, 2oz 210 7 43 1 2 1.0 0.0 5

semolina,dryLinguine,whole-wheatflax,dry

2oz 208 9 36 8 3 3.5 0.5 15

Macaroni,enriched,cooked

1cup 221 8 43 3 1 1.3 0.3 1

Macaroni,enriched,dry

2oz 204 7 41 2 1 0.8 0.2 3

Macaroni,unenriched,cooked

1cup 221 8 43 3 1 1.3 0.3 1

Macaroni,unenriched,dry

2oz 204 7 41 2 1 0.8 0.2 3

Macaroni,wholewheat,cooked

1cup 174 7 37 4 1 0.8 0.1 4

Manicotti,enriched,dry

2oz 200 7 41 2 2 0.8 0.2 3

Mostacciolirigati,enriched,dry

2oz 200 7 41 2 2 0.8 0.2 3

Noodles,cellophane,dehydrated

2oz 193 0 47 0 0 0.0 0.0 6

Noodles,crunchy,flat

2oz 287 6 29 1 0 17.4 2.7 208

Noodles, 2oz 193 0 47 0 0 0.0 0.0 6

longrice,dehydratedNoodles,mungbean,dehydrated

2oz 193 0 47 0 0 0.0 0.0 6

Orzo,enriched,dry

2oz 200 7 41 2 2 0.8 0.2 3

Pastina,enriched,dry

2oz 200 7 41 2 2 0.8 0.2 3

Pennerigate,enriched,dry

2oz 200 7 41 2 2 0.8 0.2 3

Penne,rice,dry

2oz 210 4 46 1 0 0.5 0.0 15

Penne,semolina,dry

2oz 210 7 43 1 2 1.0 0.0 5

Penne,whole-wheatflax,dry

2oz 208 9 36 8 3 3.5 0.5 15

Penne,wholewheat,dry

2oz 210 7 42 5 2 1.5 0.0 10

Radiatore,enriched,dry

2oz 200 7 41 2 2 0.8 0.2 3

Ribbon,1/2"wide,enriched,dry

2oz 200 7 41 2 2 0.8 0.2 3

Ribbon, 2oz 210 7 43 1 2 1.0 0.0 5

eggless,dry

Item ServingSize


SatFat

Sodium

Ribbons,yolkfree,1/2"wide,enriched,dry

2oz 200 8 40 1 3 1.0 0.2 26

Ricepaper 2oz 200 7 41 0 2 1.0 0.0 60Ziti,enriched,dry

2oz 200 7 41 2 2 0.8 0.2 3

Rigatoni,enriched,dry

2oz 200 7 41 2 2 0.8 0.2 3

Rigatoni,semolina,dry

2oz 210 7 43 1 2 1.0 0.0 5

Rigatoni,wholewheat,dry

2oz 210 7 42 5 2 1.5 0.0 10

Rotelle,enriched,dry

2oz 200 7 41 2 2 0.8 0.2 3

Rotini,enriched,dry

2oz 200 7 41 2 2 0.8 0.2 3

Rotini,rainbow,enriched,dry

2oz 201 7 42 2 2 1.0 0.2 5

Rotini,semolina,dry

2oz 210 7 43 1 2 1.0 0.0 5

Rotini,tricolor,enriched,dry

2oz 201 7 42 2 2 1.0 0.2 5

Rotini,whole-wheatflax,dry

2oz 208 9 36 8 3 3.5 0.5 15

Shells,jumbo,enriched,dry

2oz 200 7 41 2 2 0.8 0.2 3

Shells,large,enriched,dry

2oz 200 7 41 2 2 0.8 0.2 3

Shells,medium,enriched,dry

2oz 200 7 41 2 2 0.8 0.2 3

Shells,semolina,dry

2oz 210 7 43 1 2 1.0 0.0 5

Shells,small,enriched,cooked

1cup 221 8 43 3 1 1.3 0.3 1

Shells,small,enriched,dry

2oz 204 7 41 2 1 0.8 0.2 3

Shells,stuffing,enriched,

2oz 200 7 41 2 2 0.8 0.2 3

drySoba,40%buckwheat,dry

2oz 190 8 37 3 2 1.0 0.0 490

Soba,100%buckwheat,dry

2oz 200 6 43 3 2 1.0 0.0 5

Soba,cooked

1cup 139 7 30 2 0 0.1 0.0 84

Soba,dry 2oz 200 8 38 2 3 1.5 0.0 70Soba,kamut,dry

2oz 200 7 38 3 0 1.0 0.0 60

Soba,spelt,dry

2oz 200 9 37 2 0 1.5 0.0 50

Item ServingSize


SatFat

Sodium

Somen,cooked

1cup 183 6 39 1 0 0.3 0.0 225

Somen,dry 2oz 196 6 41 2 0 0.4 0.1 1012Spaghetti,corn,wheatfree,dry

2oz 200 4 43 5 0 2.0 0.0 15

Spaghetti,enriched,cooked

1cup 221 8 43 3 1 1.3 0.3 1

Spaghetti,enriched,cookedwithsalt

1cup 220 8 43 3 1 1.3 0.3 183

Spaghetti,enriched,

2oz 204 7 41 2 1 0.8 0.2 3

drySpaghetti,rice,dry

2oz 210 4 46 1 0 0.5 0.0 15

Spaghetti,semolina,dry

2oz 210 7 43 1 2 1.0 0.0 5

Spaghetti,semolina,spinach,dry

2oz 210 7 43 3 1 1.0 0.0 20

Spaghetti,spelt

2oz 190 8 40 5 4 1.5 0.0 0

Spaghetti,spinach,dry

2oz 180 9 38 8 1 2.0 0.0 20

Spaghetti,thin,enriched,dry

2oz 200 7 41 2 2 0.8 0.2 3

Spaghetti,unenriched,cooked

1cup 221 8 43 3 1 1.3 0.3 1

Spaghetti,unenriched,cookedwithsalt

1cup 220 8 43 3 1 1.3 0.3 183

Spaghetti,unenriched,dry

2oz 204 7 41 2 1 0.8 0.2 3

Spaghetti,whole-wheatflax,dry

2oz 208 9 36 8 3 3.5 0.5 15

Spaghetti,wholewheat,

1cup 174 7 37 6 1 0.8 0.1 4

cookedSpaghetti,wholewheat,dry

2oz 191 8 41 7 2 0.8 0.1 4

Spiral,enriched,cooked

1cup 221 8 43 3 1 1.3 0.3 1

Spiral,enriched,dry

2oz 204 7 41 2 1 0.8 0.2 3

Spiral,vegetable,enriched,cooked

1cup 179 6 37 6 2 0.2 0.0 8

Spiral,rice,dry

2oz 210 4 46 1 0 0.5 0.0 15

Item ServingSize


SatFat

Sodium

Tortiglioni,enriched,dry

2oz 200 7 41 2 2 0.8 0.2 3

Tubettini,enriched,dry

2oz 200 7 41 2 2 0.8 0.2 3

Udon,brownrice,dry

2oz 200 8 38 3 1 2.0 0.0 80

Udon,dry 2oz 200 8 38 3 1 1.5 0.0 80Udon,kamut,dry

2oz 200 10 37 3 0 1.5 0.0 55

Udon, 2oz 200 8 39 2 1 1.0 0.0 75

spelt,dryVermicelli,enriched,dry

2oz 200 7 41 2 2 0.8 0.2 3

Vermicelli,soy,dry

2oz 182 0 45 2 10 0.1 0.0 2

Wagonwheels,enriched,dry

2oz 200 7 41 2 2 0.8 0.2 3

Ziti,rigate,enriched,dry

2oz 200 7 41 2 2 0.8 0.2 3

Ziti,semolina,dry

2oz 210 7 43 1 2 1.0 0.0 5

POULTRYItem Serving


FatSatFat

Sodium

Bacon,turkey,cooked

3oz 325 25 3 0 0 23.7 7.0 1942

Chickentenders,breast,cooked

3oz 249 13 14 1 0 15.0 3.2 388

Chickentenders,breast,microwaved

3oz 214 14 15 0 0 11.0 2.7 379

Chicken,breast,fillet,mesquite,cookedfrozen

3oz 130 16 3 1 1 6.0 2.0 320

Chicken,breast,fillet,teriyaki,cookedfrozen

3oz 160 17 7 0 5 7.0 2.0 430

Chicken,breast,mesquiteflavor,fat-free,sliced

3oz 68 14 2 0 0 0.3 0.1 884

Chicken,breast,originalrecipe,fried

3oz 188 19 5 0 0 10.2 2.3 501

Chicken,breast,ovenroasted,fat-free,sliced

3oz 67 14 2 0 0 0.3 0.1 924

Chicken,breast,Southwestern,grilled,strips

3oz 110 19 1 0 0 3.5 1.0 770

Item ServingSize


SatFat

Sodium

Chicken,broilerorfryer,back,withskin,raw

3oz 271 12 0 0 0 24.4 7.1 54

Chicken,broilerorfryer,back,withskin,roasted

3oz 255 22 0 0 0 17.8 4.9 74

Chicken,broilerorfryer,back,withskin,stewed

3oz 219 19 0 0 0 15.4 4.3 54

Chicken,broilerorfryer,back,withoutskin,raw

3oz 116 17 0 0 0 5.0 1.3 70

Chicken,broilerorfryer,back,withoutskin,roasted

3oz 203 24 0 0 0 11.2 3.1 82

Chicken,broilerorfryer,back,withoutskin,stewed

3oz 178 22 0 0 0 9.5 2.6 57

Chicken,broilerorfryer,back,withskin,seasoned,rotisserie

3oz 221 20 0 0 0 15.8 4.2 496

Chicken,broilerorfryer,breast,enhanced,withoutskin,raw

3oz 88 17 0 0 0 2.3 0.6 275

Chicken,broilerorfryer,breast,withskin,raw

3oz 146 18 0 0 0 7.9 2.3 54

Chicken,broilerorfryer,breast,

3oz 167 25 0 0 0 6.6 1.9 60

withskin,roastedChicken,broilerorfryer,breast,withskin,seasoned,rotisserie

3oz 156 23 0 0 0 7.0 1.8 295

Chicken,broilerorfryer,breast,withskin,stewed

3oz 156 23 0 0 0 6.3 1.8 53

Chicken,broilerorfryer,breast,withoutskin,fried

3oz 159 28 0 0 0 4.0 1.1 67

Chicken,broilerorfryer,breast,withoutskin,raw

3oz 97 18 0 0 0 2.2 0.5 99

Chicken,broilerorfryer,breast,withoutskin,roasted

3oz 140 26 0 0 0 3.0 0.9 63

Chicken,broilerorfryer,

3oz 126 25 0 0 0 3.0 0.7 290

breast,withoutskin,season,rotisserieChicken,broilerorfryer,breast,withoutskin,stewed

3oz 128 25 0 0 0 2.6 0.7 54

Chicken,broilerorryer,darkmeat,withskin,raw

3oz 201 14 0 0 0 15.6 4.5 62

Item ServingSize


SatFat

Sodium

Chicken,broilerorfryer,darkmeat,withskin,roasted

3oz 215 22 0 0 0 13.4 3.7 74

Chicken,broilerorfryer,darkmeat,withskin,stewed

3oz 198 20 0 0 0 12.5 3.5 60

Chicken, 3oz 106 17 0 0 0 3.7 0.9 72

broilerorfryer,darkmeat,withoutskin,rawChicken,broilerorfryer,darkmeat,withoutskin,roasted

3oz 174 23 0 0 0 8.3 2.3 79

Chicken,broilerorfryer,darkmeat,withoutskin,stewed

3oz 163 22 0 0 0 7.6 2.1 63

Chicken,broilerorfryer,drumstick,withskin,raw

3oz 137 16 0 0 0 7.4 2.0 71

Chicken,broilerorfryer,drumstick,withskin,roasted

3oz 184 23 0 0 0 9.5 2.6 77

Item ServingSize


SatFat

Sodium

Chicken,broilerorfryer,drumstick,withskin,seasonrotisserie

3oz 183 23 0 0 0 10.2 2.6 349

Chicken,broilerorfryer,drumstick,withskin,stewed

3oz 173 22 0 0 0 9.0 2.5 65

Chicken,broilerorfryer,drumstick,withoutskin,fried

3oz 166 24 0 0 0 6.9 1.8 82

Chicken,broilerorfryer,drumstick,withoutskin,raw

3oz 101 18 0 0 0 2.9 0.7 75

Chicken,broilerorfryer,drumstick,withoutskin,roasted

3oz 146 24 0 0 0 4.8 1.3 81

Chicken,broilerorfryer,drumstick,withoutskin,

3oz 150 24 0 0 0 5.8 1.4 354

seasoned,rotisserieChicken,broilerorfryer,drumstick,withoutskin,stewed

3oz 144 23 0 0 0 4.9 1.3 68

Chicken,broilerorfryer,leg,withoutskin,raw

3oz 102 17 0 0 0 3.2 0.8 73

Chicken,broilerorfryer,leg,withoutskin,roasted

3oz 162 23 0 0 0 7.2 1.9 77

Chicken,broilerorfryer,leg,withoutskin,stewed

3oz 157 22 0 0 0 6.9 1.9 66

Chicken,broilerorfryer,whole,withoutskin,fried

3oz 186 26 1 0 0 7.8 2.1 77

Chicken,broilerorfryer,wing,

3oz 179 26 0 0 0 7.8 2.1 77

withoutskin,friedChicken,drumstick,extracrispy,withoutskin&breading,fried

3oz 145 22 0 0 0 6.3 1.6 447

Chicken,drumstick,originalrecipe,withoutskin,fried

3oz 203 19 5 0 0 12.1 2.8 531

Chicken,light&dark,chunk,withwater,canned

2oz 80 15 0 0 0 2.0 0.5 130

Chicken,light,chunk,premium,withwater,canned

2oz 70 15 0 0 0 1.0 0.0 180

Chicken,popcorn,fried

3oz 298 15 18 1 0 18.5 3.4 969

Chicken,roasting,whole,withskin,

3oz 184 15 0 0 0 13.5 3.9 58

rawChicken,roasting,whole,withskin,roasted

3oz 190 20 0 0 0 11.4 3.2 62

Chicken,roasting,whole,withoutskin,roasted

3oz 142 21 0 0 0 5.6 1.5 64

Chicken,skin,extracrispy,withbreading,fried

3oz 394 9 19 1 0 31.1 6.4 704

Chicken,skin,originalrecipe,withbreading,fried

3oz 330 11 15 1 0 25.0 5.5 731

Chicken,stewing,darkmeat,withoutskin,raw

3oz 133 17 0 0 0 6.9 1.8 86

Chicken,stewing,darkmeat,withoutskin,

3oz 219 24 0 0 0 13.0 3.5 81

stewedChicken,stewing,lightmeat,withoutskin,raw

3oz 116 20 0 0 0 3.6 0.8 45

Chicken,stewing,lightmeat,withoutskin,stewed

3oz 181 28 0 0 0 6.8 1.7 49

Chicken,stewing,whole,withgiblet&neck,stewed

3oz 182 21 0 0 0 10.1 2.8 57

Chicken,stewing,whole,withskin,raw

3oz 219 15 0 0 0 17.3 4.9 60

Chicken,stewing,whole,withskin,stewed

3oz 242 23 0 0 0 16.0 4.3 62

Chicken,stewing,whole,withoutskin,raw

3oz 126 18 0 0 0 5.4 1.3 67

Chicken,stewing,whole,without

3oz 201 26 0 0 0 10.1 2.6 66

skin,stewed

Item ServingSize


SatFat

Sodium

Chicken,thigh,extracrispy,withoutskinorbreading,fried

3oz 152 19 0 0 0 8.5 2.3 474

Chicken,wing,glazed,BBQflavor,cookedfromfrozeninoven

3oz 206 19 3 0 2 12.6 3.4 475

Chicken,wing,glazed,BBQflavor,frozen

3oz 179 17 3 1 2 10.8 2.8 523

Chicken,wing,glazed,BBQflavor,microwavedfromfrozen

3oz 211 22 3 1 2 11.8 3.1 711

Chicken,withoutskin,canned,drained

3oz 138 23 0 0 0 4.9 1.3 230

Chicken,withoutskin,withbroth,can

3oz 140 19 0 0 0 6.8 1.9 428

Chicken,withoutskin,withwater,canned

3oz 110 19 0 0 0 3.9 1.1 213

Lunchmeat,chicken,breast,honeyglazed

3oz 93 17 3 0 3 1.3 0.3 1222

Nuggets,chicken,cookedfromfrozen

3oz 252 13 12 2 0 16.8 3.4 473

Nuggets,chicken,frozen

3oz 235 12 12 2 0 15.4 3.0 360

Turkey,averageofbackcuts,withskin,raw

3oz 167 15 0 0 0 11.1 3.1 56

Turkey,averageofbackcuts,withskin,roasted

3oz 207 23 0 0 0 12.2 3.6 62

Turkey,averageofbreast,withskin,

3oz 133 19 0 0 0 6.0 1.6 50

rawTurkey,averageofbreast,withskin,roasted

3oz 161 24 0 0 0 6.3 1.8 54

Turkey,averageofdarkmeat,withskin,raw

3oz 136 16 0 0 0 7.5 2.2 60

Turkey,averageofdarkmeat,withskin,roasted

3oz 188 23 0 0 0 9.8 3.0 65

Turkey,averageofdarkmeat,withoutskin,raw

3oz 106 17 0 0 0 3.7 1.2 65

Turkey,averageofdarkmeat,withoutskin,roasted

3oz 160 24 0 0 0 6.1 1.9 67

Turkey,averageofleg,withskin,raw

3oz 122 17 0 0 0 5.7 1.8 63

Item ServingSize


SatFat

Sodium

Turkey,averageofleg,withskin,roasted

3oz 177 24 0 0 0 8.3 2.6 65

Turkey,averageoflightmeat,withskin,raw

3oz 135 18 0 0 0 6.3 1.7 50

Turkey,averageoflightmeat,withskin,roasted

3oz 167 24 0 0 0 7.1 2.0 54

Turkey,averageoflightmeat,withoutskin,raw

3oz 98 20 0 0 0 1.3 0.4 54

Turkey,averageoflightmeat,withoutskin,roasted

3oz 133 25 0 0 0 2.7 0.9 54

Turkey,averageofskincuts,raw

3oz 331 11 0 0 0 31.4 8.2 31

Turkey, 3oz 377 17 0 0 0 33.7 8.8 45

averageofskincuts,roastedTurkey,averageofwhole,withskin,raw

3oz 136 17 0 0 0 6.8 1.9 55

Turkey,averageofwhole,withskin,roasted

3oz 177 24 0 0 0 8.3 2.4 58

Turkey,averageofwhole,withoutskin,raw

3oz 102 19 0 0 0 2.4 0.8 60

Turkey,averageofwing,withskin,raw

3oz 167 17 0 0 0 10.5 2.8 47

Turkey,averageofwing,withskin,roasted

3oz 195 23 0 0 0 10.6 2.9 52

Turkey,averageofwing,withoutskin,roasted

3oz 145 25 0 0 0 4.2 1.2 60

Turkey,breast,prebasted,withskin,

3oz 107 19 0 0 0 2.9 0.8 337

roastedTurkey,breast,smoked,lemonpepperflavor,97%fat-freesliced

3oz 81 18 1 0 0 0.6 0.2 986

Turkey,darkmeat,withskin,smoked

3oz 170 24 0 0 0 8.2 2.4 847

Turkey,darkmeat,withoutskin,smoked

3oz 138 25 0 0 0 4.3 1.2 847

Turkey,drumstick,withskin,smoked

3oz 170 24 0 0 0 8.3 2.6 847

Turkey,fromturkeyframes,mechanicallydeboned,raw

3oz 171 11 0 0 0 13.6 4.5 41

Item ServingSize


SatFat

Sodium

Turkey,fryerorroaster,back,

3oz 128 17 0 0 0 6.2 1.8 51

withskin,rawTurkey,fryerorroaster,back,withskin,roasted

3oz 173 22 0 0 0 8.7 2.5 60

Turkey,fryerorroaster,back,withoutskin,raw

3oz 102 18 0 0 0 3.0 1.0 55

Turkey,fryerorroaster,back,withoutskin,roasted

3oz 145 24 0 0 0 4.8 1.6 62

Turkey,fryerorroaster,breast,withskin,raw

3oz 106 20 0 0 0 2.3 0.6 41

Turkey,fryerorroaster,breast,withskin,roasted

3oz 130 25 0 0 0 2.7 0.7 45

Turkey,fryeror

3oz 94 21 0 0 0 0.6 0.2 42

roaster,breast,withoutskin,rawTurkey,fryerorroaster,breast,withoutskin,roasted

3oz 115 26 0 0 0 0.6 0.2 44

Turkey,fryerorroaster,darkmeat,withskin,raw

3oz 110 17 0 0 0 4.1 1.2 56

Turkey,fryerorroaster,darkmeat,withskin,roasted

3oz 155 24 0 0 0 6.0 1.8 65

Turkey,fryerorroaster,darkmeat,withoutskin,raw

3oz 94 17 0 0 0 2.3 0.8 59

Turkey,fryerorroaster,darkmeat,

3oz 138 25 0 0 0 3.7 1.2 67

withoutskin,roasted

Turkey,fryerorroaster,leg,withskin,raw

3oz 100 17 0 0 0 3.0 0.9 59

Turkey,fryerorroaster,leg,withskin,roasted

3oz 145 24 0 0 0 4.6 1.4 68

Turkey,fryerorroaster,leg,withoutskin,raw

3oz 92 17 0 0 0 2.0 0.7 60

Turkey,fryerorroaster,leg,withoutskin,roasted

3oz 135 25 0 0 0 3.2 1.1 69

Turkey,fryerorroaster,lightmeat,withskin,raw

3oz 113 20 0 0 0 3.2 0.9 43

Turkey, 3oz 139 24 0 0 0 3.9 1.1 48

fryerorroaster,lightmeat,withskin,roasted

Item ServingSize


SatFat

Sodium

Turkey,fryerorroaster,lightmeat,withoutskin,raw

3oz 92 21 0 0 0 0.4 0.1 44

Turkey,fryerorroaster,lightmeat,withoutskin,roasted

3oz 119 26 0 0 0 1.0 0.3 48

Turkey,fryerorroaster,whole,withskin,raw

3oz 114 19 0 0 0 3.6 1.0 49

Turkey,fryerorroaster,whole,

3oz 146 24 0 0 0 4.9 1.4 56

withskin,roastedTurkey,fryerorroaster,whole,withoutskin,raw

3oz 94 19 0 0 0 1.3 0.5 52

Turkey,fryerorroaster,whole,withoutskin,roasted

3oz 128 25 0 0 0 2.2 0.7 57

Turkey,fryerorroaster,wing,withskin,raw

3oz 135 18 0 0 0 6.6 1.8 48

Turkey,fryerorroaster,wing,withskin,roasted

3oz 176 24 0 0 0 8.4 2.3 62

Turkey,fryerorroaster,wing,withoutskin,raw

3oz 90 19 0 0 0 1.0 0.3 55

Turkey,fryeror

3oz 139 26 0 0 0 2.9 0.8 66

roaster,wing,withoutskin,roastedTurkey,ground,8%fat,raw

3oz 127 15 0 0 0 7.0 1.9 80

Turkey,ground,patty,13%fat,cooked,raw

3oz 200 23 0 0 0 11.2 2.9 91

Turkey,ham,darkmeat,smoked,frozen

3oz 100 14 3 0 1 3.4 1.0 773

Turkey,hen,back,withskin,raw

3oz 185 15 0 0 0 13.5 3.7 52

Turkey,hen,back,withskin,roasted

3oz 216 22 0 0 0 13.3 3.9 59

Turkey,hen,breast,withskin,raw

3oz 142 18 0 0 0 7.1 1.9 47

Turkey,hen,breast,withskin,roasted

3oz 165 24 0 0 0 6.7 1.9 49

Turkey,hen,darkmeat,withskin,raw

3oz 146 16 0 0 0 8.7 2.5 57

Turkey,hen,darkmeat,withskin,roasted

3oz 197 23 0 0 0 10.9 3.3 61

Turkey,hen,darkmeat,withoutskin,raw

3oz 111 17 0 0 0 4.1 1.4 63

Turkey,hen,darkmeat,withoutskin,roasted

3oz 163 24 0 0 0 6.6 2.2 64

Turkey,hen,leg,withskin,raw

3oz 128 17 0 0 0 6.4 1.9 60

Item ServingSize


SatFat

Sodium

Turkey,hen,leg,withskin,roasted

3oz 181 24 0 0 0 8.9 2.8 62

Turkey,hen,lightmeat,withskin,raw

3oz 140 18 0 0 0 6.9 1.9 47

Turkey,hen,lightmeat,withskin,roasted

3oz 176 24 0 0 0 8.0 2.3 49

Turkey,hen,lightmeat,withoutskin,raw

3oz 99 20 0 0 0 1.4 0.5 51

Turkey,hen,lightmeat,withoutskin,roasted

3oz 137 25 0 0 0 3.2 1.0 51

Turkey,hen,whole,withskin,raw

3oz 143 17 0 0 0 7.7 2.2 52

Turkey,hen,

3oz 185 24 0 0 0 9.2 2.7 54

whole,withskin,roastedTurkey,hen,whole,withoutskin,raw

3oz 104 18 0 0 0 2.7 0.9 56

Turkey,hen,whole,withoutskin,roasted

3oz 149 25 0 0 0 4.7 1.5 57

Turkey,hen,wing,withskin,raw

3oz 179 17 0 0 0 11.8 3.1 43

Turkey,hen,wing,withskin,roasted

3oz 202 23 0 0 0 11.4 3.1 48

Turkey,jerky,hot&spicy

1oz 70 14 3 0 3 1.0 0.0 480

Turkey,jerky,original

1oz 80 14 3 0 3 1.0 0.0 550

Turkey,jerky,teriyaki

1oz 80 14 4 0 4 0.5 0.0 580

Turkey,lightmeat,withskin,smoked

3oz 170 24 0 0 0 8.2 2.4 847

Turkey,lightmeat,

3oz 138 25 0 0 0 4.3 1.2 847

withoutskin,smokedTurkey,light,chunk,premium,withwater,canned

2oz 80 16 0 0 0 1.5 0.5 150

Turkey,roast,light&darkmeat,seasoned,roastedfromfrozen,box

3oz 132 18 3 0 0 4.9 1.6 578

Turkey,tacomeat,cookedfromfrozen

3oz 126 14 3 0 0 6.4 1.5 537

Turkey,thigh,prebasted,withskin,withoutbone,roasted

3oz 133 16 0 0 0 7.3 2.3 371

Item ServingSize


SatFat

Sodium

Turkey, 3oz 152 16 0 0 0 9.5 2.7 60

tom,back,withskin,rawTurkey,tom,back,withskin,roasted

3oz 202 23 0 0 0 11.6 3.4 65

Turkey,tom,breast,withskin,raw

3oz 128 19 0 0 0 5.4 1.5 54

Turkey,tom,breast,withskin,roasted

3oz 161 24 0 0 0 6.3 1.8 57

Turkey,tom,darkmeat,withskin,raw

3oz 129 16 0 0 0 6.7 2.0 64

Turkey,tom,darkmeat,withskin,roasted

3oz 184 23 0 0 0 9.2 2.8 68

Turkey,tom,dark

3oz 105 17 0 0 0 3.5 1.2 68

meat,withoutskin,rawTurkey,tom,darkmeat,withoutskin,roasted

3oz 157 24 0 0 0 5.9 2.0 70

Turkey,tom,leg,withskin,raw

3oz 120 17 0 0 0 5.4 1.6 65

Turkey,tom,leg,withskin,roasted

3oz 175 24 0 0 0 8.2 2.5 68

Turkey,tom,lightmeat,withskin,raw

3oz 133 18 0 0 0 6.0 1.6 54

Turkey,tom,lightmeat,withskin,roasted

3oz 162 24 0 0 0 6.5 1.8 57

Turkey,tom,lightmeat,without

3oz 97 20 0 0 0 1.3 0.4 57

skin,rawTurkey,tom,lightmeat,withoutskin,roasted

3oz 131 25 0 0 0 2.5 0.8 58

Turkey,tom,meatonly,withoutskin,raw

3oz 99 18 0 0 0 2.3 0.8 62

Turkey,tom,whole,withskin,raw

3oz 131 17 0 0 0 6.3 1.8 58

Turkey,tom,whole,withskin,roasted

3oz 172 24 0 0 0 7.7 2.2 61

Turkey,tom,whole,withoutskin,roasted

3oz 143 25 0 0 0 4.0 1.3 63

Turkey,tom,wing,withskin,raw

3oz 160 17 0 0 0 9.5 2.5 51

Turkey, 3oz 188 23 0 0 0 9.8 2.7 56

tom,wing,withskin,roastedTurkey,withbroth,canned

3oz 144 20 1 0 0 5.8 1.7 397

SEAFOODItem Serving


FatSatFat

Calamari,mixedspecies,raw

3oz 78 13 3 0 0 1.2 3.5

Clams,cooked 3oz 110 17 6 0 0 1.5 0.0Clams,mixedspecies,canned,drained

3oz 126 22 4 0 0 1.7 0.1

Clams,mixedspecies,raw

3oz 63 11 2 0 0 0.8 0.1

Conchs,baked/broiled

3oz 111 22 1 0 0 1.0 0.2

Crabs,Alaskaking,imitation

3oz 81 6 13 0 5 0.4 0.1

Crabs,Alaskaking,leg,raw

3oz 71 16 0 0 0 0.5 0.1

Crabs,Alaskaking,leg,steamed

3oz 82 16 0 0 0 1.3 0.1

Crabs,blue,canned,drained

3oz 84 17 0 0 0 1.0 0.2

Crabs,blue,cooked

3oz 100 20 0 0 0 1.0 2.0

Crabs,blue,steamed,flakedpieces

3oz 87 17 0 0 0 1.5 0.1

Crabs,Dungeness,meat

3oz 80 18 0 0 0 1.0 1.5

Crabs,queen,raw

3oz 77 16 0 0 0 1.0 0.2

Crabs,queen,steamed

3oz 98 20 0 0 0 1.3 0.1

Crayfish,farmed,mixedspecies,raw

3oz 61 13 0 0 0 0.8 0.2

Crayfish,farmed,mixedspecies,steamed

3oz 74 15 0 0 0 1.1 0.1

Crayfish,wild,mixedspecies,raw

3oz 65 14 0 0 0 0.8 0.2

Crayfish,wild,mixedspecies,steamed

3oz 70 14 0 0 0 1.0 0.1

Escargot,raw 3oz 77 14 2 0 0 1.2 1.9Escargot,steamed/poached

3oz 233 41 13 0 7 0.7 6.1

Jellyfish,dried,withsalt

3oz 31 5 0 0 0 1.2 0.0

Jellyfish,pickled 3oz 31 5 0 0 0 1.2 0.4Lobster,cooked 3oz 80 17 1 0 0 0.5 1.0Lobster,Northern,raw

3oz 77 16 0 0 0 0.8 0.1

Lobster,Northern,steamed

3oz 83 17 1 0 0 0.5 0.2

Mussels,blue,raw

3oz 73 10 3 0 0 1.9 0.4

Mussels,blue,steamed

3oz 146 20 6 0 0 3.8 0.2

Mussels, 3oz 166 18 4 0 0 8.8 0.3

smoked,withoil,canned,drained

Item ServingSize


SatFat

Octopus,raw 3oz 70 13 2 0 0 0.9 0.4Octopus,steamed

3oz 139 25 4 0 0 1.8 0.4

Oysters,Eastern,canned,drained

3oz 59 6 3 0 0 2.1 0.6

Oysters,Eastern,canned,withliquid

3oz 59 6 3 0 0 2.1 0.5

Oysters,Eastern,wild,raw

3oz 58 6 3 0 0 2.1 0.7

Oysters,Pacific,steamed

3oz 139 16 8 0 0 3.9 0.2

Prawns,mixedspecies,steamed

3oz 84 18 0 0 0 0.9 3.5

Roe,black/red,granular

3oz 214 21 3 0 0 15.2 1.6

Scallops,cooked 3oz 140 27 5 0 0 1.0 0.0Scallops,mixedspecies,raw

3oz 75 14 2 0 0 0.6 0.1

Sealion,Steller,fat,Alaskan

3oz 723 1 0 0 0 79.9 0.3

Sealion,Steller,liver,Alaskan

3oz 116 19 0 0 0 4.3 2.5

Shrimp,cooked 3oz 100 21 0 0 0 1.5 0.0Shrimp,mixed 3oz 85 17 0 0 0 1.2 0.2

species,canned,drainedShrimp,mixedspecies,raw

3oz 90 17 1 0 0 1.5 0.3

Shrimp,mixedspecies,steamed

3oz 84 18 0 0 0 0.9 0.3

Snails,raw 3oz 77 14 2 0 0 1.2 1.6Snails,steamed/poached

3oz 233 41 13 0 7 0.7 0.9

Squid,mixedspecies,raw

3oz 78 13 3 0 0 1.2 0.0

Item ServingSize


SatFat

Sodium

PotatoChipCrisps,Pizzalicious,Pringles

1oz 160 1 14 1 1 11.0 3.0 200

PotatoChipCrisps,Prints,Pringles

1oz 160 1 15 1 0 11.0 3.0 170

PotatoChipCrisps,ranch

1oz 160 1 13 1 1 11.0 3.0 190

PotatoChipCrisps,salt&vinegar

1oz 160 1 15 1 1 11.0 3.0 200

PotatoChipCrisps,sourcream&onion,fat-free

1oz 70 2 15 2 0 0.0 0.0 190

PotatoChipCrisps,sourcream&onion,reducedfat

1oz 140 2 18 1 1 7.0 2.0 140

PotatoChipCrisps,spicyCajun

1oz 160 1 14 1 1 11.0 3.0 200

PotatoChipCrisps,sweetmesquiteBBQ

1oz 150 2 15 1 1 10.0 2.5 200

PotatoChip 1oz 160 2 15 0 0 10.0 3.0 180

Crisps,whitecheddarPotatochips 1oz 150 2 14 1 0 10.0 1.5 190Potatochips,agedwhitecheddar,baked

1oz 120 3 20 2 1 3.0 0.5 170

Potatochips,aldersmoked

1oz 140 2 15 1 1 8.0 2.0 200

Potatochips,Antique1895,Robert’sAmericanGourmet

1oz 150 2 16 1 0 8.0 1.0 100

Potatochips,augratin

1oz 150 2 14 1 1 10.0 1.0 200

Potatochips,backyardBBQ

1oz 150 2 15 2 1 9.0 1.0 170

Potatochips,baked

1oz 133 1 20 1 1 5.2 0.7 260

Potatochips,BBQ

1oz 130 3 19 2 1 5.0 0.5 90

Potatochips,BBQ,country

1oz 140 2 16 1 1 9.0 2.5 290

Potatochips,BBQ,

1oz 140 2 20 1 1 6.0 0.0 250

honey,reducedfatPotatochips,BBQ,mesquite,fat-free,Wow!

1oz 75 2 17 1 1 0.0 0.0 250

Potatochips,BBQ,mesquite,kettle

1oz 140 2 17 1 1 8.0 1.5 390

Potatochips,Blues

1oz 140 3 17 1 1 6.0 1.0 110

Potatochips,Buffalobleu

1oz 150 2 16 2 1 9.0 1.0 150

Potatochips,cheddar

1oz 150 1 15 1 1 10.0 2.5 190

Potatochips,cheddar&sourcream,baked

1oz 120 2 21 2 3 3.5 1.0 210

Potatochips,cheddar&sourcream,light

1oz 75 3 16 1 1 0.0 0.0 230

Potatochips,cheddar&sourcream,reducedfat

1oz 140 2 17 1 0 7.0 0.5 240

Item ServingSize


SatFat

Sodium

Potatochips,cheddarbeer

1oz 150 2 16 1 1 9.0 1.0 200

Potatochips,cheese&jalapeño,reducedfat

1oz 150 2 17 1 1 8.0 1.5 350

Potatochips,chilelimon

1oz 150 2 14 1 0 10.0 3.0 210

Potatochips,chipotlechiliBBQ

1oz 150 2 16 2 1 9.0 1.0 150

Potatochips,cookedwitholiveoil,RedBliss

1oz 140 1 18 2 0 7.0 1.0 110

Potatochips,classic

1oz 150 2 15 1 0 10.0 1.0 180

Potatochips,classicBBQ

1oz 150 2 15 2 1 9.0 1.0 170

Potatochips,classic,

1oz 150 2 15 1 0 9.0 1.0 180

withseasaltPotatochips,ConeyIsland,Snyder’sofHanover

1oz 140 2 18 1 0 7.0 1.0 180

Potatochips,crackedpeppercorn

1oz 140 2 18 1 0 8.0 1.0 220

Potatochips,crèmefraîche&dillflavor,Blues

1oz 140 1 17 1 1 6.0 1.0 110

Potatochips,DeathValleychipotle,KettleChips

1oz 150 2 16 2 0 9.0 1.0 170

Potatochips,dill&sourcream

1oz 150 3 16 1 1 9.0 1.0 170

Potatochips,dillpickle

1oz 160 2 13 1 1 10.0 1.0 360

Potatochips,fromwhitepotatoskins

1oz 158 2 14 1 2 10.9 2.7 186

Potatochips,fat-free

1oz 107 3 24 2 1 0.2 0.0 182

Potatochips,fatfree,fromdriedpotatoes,withOlestra

1oz 72 1 16 2 0 0.3 0.1 122

Potatochips,fat-free,withOlestra

1oz 78 2 18 2 0 0.2 0.1 157

Potatochips,flamin’hot,Lay’s

1oz 160 2 15 1 1 10.0 1.0 330

Potatochips,garlicparmesan

1oz 140 2 16 1 2 8.0 1.0 160

Potatochips,habanero

1oz 140 2 17 2 1 7.0 1.0 260

Potatochips,hickoryBBQ

1oz 150 2 16 1 1 9.0 1.0 210

Potatochips,hickoryhoneyBBQ,baked

1oz 120 3 21 2 1 3.0 0.5 160

Item ServingSize


SatFat

Sodium

Potatochips,honeydijon

1oz 150 2 16 1 2 9.0 1.0 160

Potatochips,hot’n’spicyBBQ

1oz 150 1 15 1 2 9.0 2.5 190

Potatochips,islandjerk

1oz 150 2 16 2 1 9.0 1.0 150

Potatochips,Italianrosemary&herb

1oz 160 2 15 1 1 10.0 1.0 200

Potatochips,jalapeño

1oz 140 2 15 1 0 9.0 1.5 130

Potatochips,KCMasterpieceBBQ,Lay’s

1oz 150 2 16 1 1 10.0 2.5 190

Potatochips,KCMasterpieceBBQ,Lay’s,baked

1oz 120 2 22 2 2 3.0 0.0 210

Potatochips,KCMasterpieceBBQ,Lay’s,hot’n’spicy

1oz 150 2 15 1 2 10.0 1.0 200

Potatochips,ketchup

1oz 140 2 15 1 1 9.0 1.5 220

Potatochips,lightlysalted

1oz 150 2 15 1 0 10.0 1.0 90

Potatochips,lightlysalted,baked

1oz 120 3 21 2 0 3.0 0.5 115

Potatochips,lightlysalted,baked,100-Caloriepack

1 100 3 21 2 0 3.0 0.5 115

Potatochips,lightlysalted,kettle

1oz 140 2 17 1 0 8.0 1.5 80

Potatochips,lime&crackedblackpepper,Sensations,Lay’s

1oz 150 2 17 1 1 9.0 1.0 300

Potatochips,limon

1oz 150 2 15 1 0 10.0 1.0 370

Potatochips,Mauionion

1oz 150 2 16 1 1 9.0 2.4 200

Potatochips,

1oz 140 1 15 1 2 8.0 2.0 370

mesquiteBBQPotatochips,NewYorkcheddar,withherbs

1oz 150 3 16 1 1 9.0 1.0 150

Potatochips,oliveoil&fineherb,RedBliss

1oz 140 2 18 3 1 7.0 1.0 70

Potatochips,oliveoil,driedtomato&vinegar,RedBliss

1oz 140 2 18 3 1 7.0 1.0 85

Potatochips,oliveoil,garlic,&parmesan,RedBliss

1oz 140 2 16 2 2 7.0 1.0 115

Potatochips,original

1oz 140 2 15 1 0 9.0 1.5 70

Potatochips,original,baked

1oz 120 2 21 2 2 3.0 0.0 200


Size Fat FatPotatochips,original,light

1oz 70 2 17 1 0 0.0 0.0 190

Potatochips,original,withOlestra

1oz 75 2 17 1 0 0.0 0.0 200

Potatochips,Parmesan&garlic

1oz 140 2 15 1 0 8.0 1.0 180

Potatochips,Potpourri

1oz 140 2 17 4 2 7.0 1.0 110

Potatochips,reducedfat

1oz 140 2 18 1 0 7.0 1.0 180

Potatochips,reducedfat,lightlysalted

1oz 130 2 17 1 0 6.0 0.0 110

Potatochips,reducedfat,unsalted

1oz 138 2 19 2 0 5.9 1.2 2

Potatochips,ripple

1oz 150 2 15 1 0 10.0 1.0 180

Potatochips,

1oz 140 2 17 1 0 6.7 0.5 110

ripple,reducedfatPotatochips,salt&freshgroundpepper

1oz 150 2 16 2 0 9.0 1.0 180

Potatochips,salt&pepper

1oz 130 2 19 1 1 5.0 0.5 120

Potatochips,salt&vinegar,reducedfat

1oz 130 2 17 1 0 6.0 0.0 240

Potatochips,seasalt&blackpepper

1oz 150 2 16 2 0 9.0 1.0 200

Potatochips,seasalt&vinegar

1oz 140 2 17 1 1 7.0 1.0 260

Potatochips,seasalted,reducedfat,natural

1oz 140 2 17 1 0 7.0 0.5 160

Potatochips,sourcream&onion,baked

1oz 120 2 21 2 3 3.0 0.0 210

Potatochips,sourcreamonion&chive

1oz 150 2 16 1 1 9.0 1.0 115

Potatochips,spicyThai

1oz 150 2 16 1 2 9.0 1.0 180

Potatochips,Tuscanthree-cheese

1oz 150 2 16 1 1 9.0 1.0 150

Potatochips,unsalted

1oz 150 2 15 1 0 10.0 1.0 20

Potatochips,wasabi

1oz 140 2 15 1 1 9.0 1.5 220

Potatochips,yogurt&greenonion,reducedfat

1oz 130 2 17 1 0 6.0 0.0 140

Potatochips,yogurtgreenonion

1oz 150 3 16 1 0 9.0 1.0 170


Size Fat FatPotatochips,zestydillpickle

1oz 140 2 15 1 1 8.0 1.5 280

Potatocrisps

1oz 160 1 16 1 0 10.0 1.5 230

Potatocrisps,original,fat-free

1oz 70 2 15 2 0 0.0 0.0 160

Pretzels,bagelshaped,fat-free

1oz 110 3 22 1 1 0.0 0.0 260

Pretzels,hard

1oz 108 3 23 1 1 0.7 0.1 385

Pretzels,hard,unsalted,withenrichedflour

1oz 108 3 22 1 1 1.0 0.2 82

Pretzels,soft

1oz 96 2 20 0 0 0.9 0.2 398

Pretzels,soft,unsalted

1oz 96 2 20 0 0 0.9 0.2 196

Pretzels,sticks,cheddar,baked

1oz 140 0 10 1 1 7.0 1.0 230

Pretzels,sticks,classicstyle

1oz 100 2 23 1 1 0.0 0.0 460

Pretzels,sticks,honeymustard&onion

1oz 140 2 19 1 2 6.0 1.0 120

Pretzels,tinytwists,cheddar

1oz 110 3 22 1 1 1.0 0.0 370

Puffs,cheddarcheese

1oz 180 3 13 2 3 13.0 3.0 270

Puffs,cheddarjalapeño,crunchy

1oz 170 2 15 1 0 11.0 1.5 250

Puffs,cheese

1oz 160 2 19 0 1 8.0 4.0 250

Puffs,cheese,crunchy,Cheetos

1oz 160 2 15 1 1 10.0 2.0 290

Puffs,cheese,crunchy,baked,Cheetos

1oz 130 2 19 0 1 5.0 1.0 240

Puffs,cheese,crunchy,twisted,Cheetos

1oz 150 2 17 1 1 8.0 1.5 270

Puffs,cheese,flamin’hotlimon,

1oz 160 1 15 1 0 11.0 2.0 190

crunchy,CheetosPuffs,cheese,flamin’hot,crunchy,Cheetos

1oz 170 2 15 1 0 11.0 1.5 250

Puffs,cheese,flamin’hot,crunchy,baked,Cheetos

1oz 130 3 19 1 1 5.0 0.5 240

Puffs,cheese,flamin’hot,jumbo,Cheetos

1oz 150 1 14 1 0 10.0 1.5 300

Puffs,cheese,jalapeño

1oz 160 2 19 0 1 8.0 4.0 250

Puffs,cheese,jumbo

1oz 160 2 13 0 1 10.0 2.0 350

Item ServingSize


SatFat

Sodium

Puffs,cheese,original

1oz 150 2 16 0 0 10.0 1.5 130

Puffs,cheese,original,baked

1oz 160 2 13 0 1 11.0 2.0 190

Puffs,cheese,twisted

1oz 160 2 13 0 1 10.0 1.5 350

Puffs,cheese,whitecheddar,natural

1oz 150 2 16 1 1 9.0 1.5 290

Puffs,corn,butter

1oz 140 2 23 1 1 4.5 0.5 270

Puffs,corn,cheddarcheese

1oz 130 2 18 1 0 5.0 1.0 150

Puffs,corn,cheese,withtwists

1oz 160 2 15 1 1 10.5 1.6 258

Puffs,corn,cheese,withtwists,lowfat

1oz 122 2 21 3 2 3.4 0.6 364

Puffs,corn,cheese,withtwists,unenriched

1oz 158 2 15 1 1 10.1 1.6 254

Puffs,corn,whitecheddar

1oz 140 3 22 1 1 4.5 0.5 340

Puffs,corn,whitecheddar,SmartPuffs,Robert’sAmericanGourmet

1oz 130 2 17 2 1 6.0 1.0 150

Puffs,whitecheddarcheese

1oz 180 3 13 2 3 13.0 3.0 270

Puffs,whitecheddarcheese,baked

1oz 160 2 13 0 1 11.0 2.0 190

Ricecake,applecinnamon

1/2oz 50 1 11 0 3 0.0 0.0 0

Ricecake,brown

1oz 107 2 24 1 0 0.7 0.2 82

Ricecake,brownrice&buckwheat,unsalted

1oz 108 3 23 1 0 1.0 0.2 1

Ricecake,brownrice&corn

1oz 109 2 23 1 0 0.9 0.2 82

Ricecake,brownrice&multigrain

1oz 110 2 23 1 0 1.0 0.2 71

Ricecake,brownrice&

1oz 110 2 23 1 0 1.0 0.2 1

multigrain,unsaltedRicecake,brownrice,plain

1oz 110 2 23 1 0 0.8 0.2 92

Ricecake,brownrice,plain,unsalted

1oz 110 2 23 1 0 0.8 0.2 7

Ricecake,caramelcorn

1/2oz 60 1 13 0 4 0.0 0.0 150

Ricecake,cheddarcheese

1/2oz 70 1 11 0 0 2.5 0.0 230

Ricecake,chocolate

1/2oz 60 1 13 0 4 1.0 0.0 45

Item ServingSize


SatFat

Sodium

Ricecake,chocolatecrunch

1/2oz 60 1 12 0 4 1.0 0.0 35

Ricecake,CrackerJackbuttertoffee

1/2oz 60 1 13 0 4 0.5 0.0 70

Ricecake,doublesesame

1/2oz 50 1 10 0 1 0.0 0.0 85

Ricecake,garlicsesame

1/2oz 50 1 10 0 0 0.0 0.0 85

Ricecake,kettlecorn

1/2oz 60 1 13 0 4 0.5 0.0 120

Ricecake,maplebrownsugar

1/2oz 50 1 12 1 3 1.0 0.0 85

Ricecake,multigrain

1oz 102 2 23 2 0 0.6 0.1 35

Ricecake,nachocheese

1/2oz 70 1 11 0 1 2.5 0.0 200

Ricecake,peanutbutterchocolatechip

1/2oz 60 1 12 0 4 1.0 0.0 70

Ricecake,salted

1oz 109 2 24 1 0 0.7 0.2 82

Ricecake,sesame

1oz 99 2 23 2 0 0.7 0.2 95

Ricecake,sesametamari

1oz 107 2 22 2 0 0.9 0.2 172

Rice 1oz 106 2 24 1 2 0.7 0.2 3

cake,sweet,honeynutRicecake,tamarisesame

1oz 99 2 22 2 0 0.9 0.2 172

Ricecake,teriyakisesame

1/2oz 50 1 10 0 1 0.0 0.0 45

Ricecake,toastedsesame

1oz 107 2 23 2 0 0.7 0.2 95

Ricechips,original

1oz 120 4 22 2 0 3.0 0.0 146

Ricechips,picodegallo

1oz 140 2 18 1 0 7.0 0.5 230

Ricechips,SantaFeBBQ

1oz 140 2 18 1 0 7.0 0.5 110

Ricechips,seasalt

1oz 140 2 18 1 0 7.0 0.5 110

Ricechips,sesameseaweed

1oz 140 2 18 1 0 7.0 0.5 90

Ricechips,withbalsamic

1oz 110 2 22 2 0 2.5 0.0 250

vinegar&seasaltRicechips,withpesto&Parmesan

1oz 110 2 22 2 0 2.5 0.0 250

Ryechips,roastedgarlic

1oz 160 2 16 1 1 10.0 2.0 340

Snackmix,bagelchips

1oz 110 3 16 1 1 4.5 2.0 450

Snackmix,boldpartyblend

1oz 140 3 20 1 2 6.0 1.0 390

Snackmix,camper’s

1oz 130 3 16 2 11 3.0 1.5 50

Snackmix,caramelcrunch,sweet’n’salty

1oz 130 2 23 1 5 3.5 0.5 250

Item ServingSize


SatFat

Sodium

Snackmix,cheddar

1oz 130 2 22 1 2 4.0 1.0 330

Snack 1oz 130 2 19 1 3 4.5 1.0 230

mix,cheddar,bakedSnackmix,cheddar

1pouch 100 2 18 1 2 2.5 0.5 320

Snackmix,Cheerios,cheddar

1oz 120 3 21 1 2 3.0 0.5 310

Snackmix,Cheerios,original

1oz 110 3 20 1 2 3.0 0.5 300

Snackmix,cheesefix,Munchies

1oz 140 2 18 1 1 7.0 1.0 250

Snackmix,Chex

1oz 120 3 21 1 1 2.8 0.4 341

Snackmix,chocolatecarame

1pouch 100 1 17 0 6 3.5 1.0 190

Snackmix,cinnamoncrunch

1oz 130 2 20 2 6 5.0 1.0 80

Snackmix,corn,wheat-free,Chaos

1oz 140 2 18 2 1 6.0 1.0 100

Snackmix,darkchocolate

1oz 140 2 23 1 8 4.5 2.0 170

Snackmix,flamin’hot

1oz 140 2 18 1 1 7.0 1.0 200

Snackmix,honeygraham

1oz 130 2 19 2 6 5.0 1.0 120

Snackmix,honeynut,sweet’n’salty

1oz 130 2 22 1 5 4.0 0.5 280

Snackmix,hot’n’spicy

1oz 130 2 20 1 2 4.0 1.0 420

Snackmix,Italiancheeseblend

1oz 140 3 20 1 2 5.0 1.0 320

Snackmix,nutchocolate,freezedried

1pouch 480 13 25 3 17 30.0 10.0 105

Snackmix,Oriental,rice-based

1oz 143 5 15 4 1 7.3 1.1 117

Snackmix,originalrecipe

1oz 150 3 20 1 1 6.0 1.0 310

Snackmix,original

1oz 130 3 20 1 1 4.0 1.0 320

recipe,reducedfatSnackmix,peanutlovers

1oz 140 3 19 1 2 5.0 1.0 340

Snackmix,pretzel,deli-stylemustard

1oz 130 3 24 1 1 2.0 0.0 220

Snackmix,sesamenut

1oz 160 5 9 2 0 13.0 2.0 240

Snackmix,soy

1oz 120 12 8 3 0 4.5 0.0 230

Snackmix,soy,BBQflavor

1oz 120 12 8 3 1 4.5 0.0 310

Snackmix,soy,sourcream

1oz 120 12 8 3 0 4.5 0.0 310

Snackmix,specialItalianrecipe

1oz 150 3 20 1 1 6.0 1.0 290

Snackmix,strawberryyogurt

1pouch 100 1 18 0 5 2.5 1.0 170

Snackmix,

1oz 140 2 19 1 1 6.0 1.0 260

totallyranchSnackmix,traditional

1oz 130 2 19 1 3 5.0 1.0 220

Snacksticks,sesame,wheat-based,salted

1oz 153 3 13 1 0 10.4 1.8 422

Soychips,salted

1oz 109 8 15 1 1 2.1 0.3 239

Soycrisps,BBQ

1oz 110 6 15 2 4 4.0 0.0 400

Soycrisps,creamyranch

1oz 100 7 14 2 1 2.0 0.0 330

Soycrisps,oniongarlic

1oz 100 7 14 2 1 2.0 0.0 280

Soycrisps,salted

1oz 109 8 15 1 1 2.1 0.3 239

Soycrisps,simplycheese

1oz 130 7 13 3 2 6.0 1.0 230

Soycrisps,stickybun

1oz 130 6 15 3 3 5.0 0.5 180

Soycrisps,

1oz 120 6 16 3 2 4.5 0.5 390

sweetBBQSoycrisps,whitecheddar

1oz 120 7 14 2 3 4.5 0.5 270

Soymunchies,caramel

1/2oz 40 2 8 1 4 0.0 0.0 10

Soymunchies,ranch

1/2oz 60 3 8 1 1 2.0 0.0 150

Soymunchies,whitecheddar

1/2oz 60 3 6 1 1 2.5 0.5 240

Sweetpotatochips

1oz 141 1 18 1 2 7.0 0.6 10

Sweetpotatochips,jalapeñoflavor

1oz 140 1 18 1 4 7.0 1.0 65

Sweetpotatochips,mesquiteBBQ

1oz 140 1 18 1 4 7.0 1.5 65

Sweetpotatochips,spiced

1oz 140 1 16 3 2 7.0 1.0 105

Sweetpotatochips,unsalted

1oz 140 1 18 1 2 7.0 1.0 10

Tarochips 1oz 141 1 19 2 1 7.1 1.8 97Tarochips,spiced

1oz 130 1 20 2 2 5.0 0.5 170

Taro,sweetpotato,yuca,&batatachips

1oz 140 1 18 3 1 7.0 1.0 70

Tortillachips,blackbean

1oz 140 3 18 4 0 7.0 0.5 70

Tortillachips,blackbean,withorganiccorn

1oz 140 3 18 2 0 7.0 1.0 170

Tortillachips,blackbeanchili

1oz 140 3 17 4 0 7.0 0.5 130

Item ServingSize


SatFat

Sodium

Tortillachips,blackpepperjack

1oz 150 2 18 1 1 8.0 1.0 190

Tortilla 1oz 140 2 18 1 1 7.0 1.0 250

chips,blazin’buffalo&ranchTortillachips,bluecorn

1oz 110 3 22 2 0 2.0 0.0 140

Tortillachips,bluecorn,BlueChips

1oz 140 2 18 2 0 7.0 0.5 60

Tortillachips,bluecorn,hot&spicy

1oz 140 2 18 1 1 7.0 1.0 140

Tortillachips,bluecorn,RedHotBlues

1oz 140 2 18 2 0 7.0 0.5 150

Tortillachips,bluecorn,unsalted,BlueChips

1oz 140 2 18 2 0 7.0 0.5 10

Tortillachips,bluecorn,with

1oz 150 2 16 2 0 9.0 1.5 65

sesameseedsTortillachips,bluecorn,withsesameseeds,SesameBlues

1oz 150 3 16 2 0 8.0 1.0 90

Tortillachips,bluecorn,withsoybeans,LittleSoyBlues,GardenofEatin’

1oz 140 3 17 2 0 7.0 0.5 70

Tortillachips,bluecorn,withsunflowerseeds,SunnyBlues,GardenofEatin’

1oz 150 2 17 2 0 8.0 0.5 70

Tortillachips,bluecorn,withorganic

1oz 140 2 19 1 0 6.0 0.5 80

cornTortillachips,chili&lime

1oz 110 2 22 2 2 2.0 0.0 200

Tortillachips,chililime,withorganiccorn

1oz 140 3 18 2 0 7.0 1.0 140

Tortillachips,coolranch

1oz 140 2 18 1 1 7.0 1.0 170

Tortillachips,fieryhabanero

1oz 130 2 16 1 1 7.0 1.0 240

Tortillachips,flour

1oz 140 2 19 1 2 7.0 1.5 95

Tortillachips,gold,bite-size

1oz 140 2 19 1 0 7.0 1.0 110

Tortillachips,light,baked

1oz 132 2 21 2 0 4.3 0.8 284

Tortillachips,light,baked,crushed

1oz 132 2 21 2 0 4.3 0.8 284

Item ServingSize


SatFat

Sodium

Tortillachips,light,restaurantstyle

1oz 90 2 20 1 0 1.0 0.0 105

Tortillachips,lowfat,baked

1oz 118 3 23 2 0 1.6 0.2 119

Tortillachips,lowfat,unsalted

1oz 118 3 23 2 0 1.6 0.2 4

Tortillachips,muchonacho

1oz 110 2 22 2 2 2.0 0.0 200

Tortillachips,multigrain

1oz 150 2 18 2 1 8.0 1.0 135

Tortillachips,multigrain,withorganiccorn&grains

1oz 140 3 18 2 0 7.0 1.0 100

Tortillachips,nachocheese

1oz 146 2 18 1 1 7.4 1.1 174

Tortillachips,nachocheeseflavor,lowfat,withOlestra

1oz 90 2 18 2 1 1.0 0.3 171

Tortillachips,nachocheese,baked

1oz 120 2 21 2 1 3.5 0.5 220

Tortillachips,nacho

1oz 100 2 19 2 1 2.0 0.5 200

cheese,lightTortillachips,original,bite-size,baked

1oz 110 3 24 2 0 1.0 0.0 200

Tortillachips,picanteranch

1oz 110 3 22 2 0 2.0 0.0 200

Tortillachips,ranchero

1oz 140 2 18 1 1 7.0 1.0 290

Tortillachips,redchile&lime

1oz 150 2 17 2 0 8.0 1.0 130

Tortillachips,redcorn

1oz 110 3 22 2 0 2.0 0.0 140

Tortillachips,redcorn,RedChips

1oz 140 2 18 1 0 7.0 1.0 70

Tortillachips,redcorn,SalsaReds

1oz 140 2 18 3 0 7.0 1.0 170

Tortillachips,salsa

1oz 140 3 17 1 1 7.0 1.0 170

Tortillachips,salsaverde

1oz 140 2 19 1 1 7.0 1.0 210

Tortillachips,Scoops

1oz 140 2 18 1 0 7.0 1.0 120

Tortillachips,Scoops,baked

1oz 120 2 22 2 0 3.0 0.5 150

Tortillachips,smokin’cheddarBBQ

1oz 150 2 18 1 1 7.0 1.0 200

Tortillachips,Southwesternranch

1oz 150 2 18 2 1 8.0 1.5 130

Tortillachips, 1oz 110 3 22 2 0 2.0 0.0 200

spicyblackbeanTortillachips,spicynacho

1oz 140 2 18 1 1 7.0 1.0 210

Item ServingSize


SatFat

Sodium

Tortillachips,sweetwhitecorn

1oz 110 3 22 2 0 2.0 0.0 140

Tortillachips,taco

1oz 140 2 18 1 1 7.0 1.0 170

Tortillachips,toastedcorn

1oz 140 2 18 1 0 7.0 1.0 120

Tortillachips,whitecorn

1oz 139 2 19 2 0 6.6 0.8 119

Tortillachips,whitecornrounds

1oz 140 2 19 2 0 6.0 0.5 60

Tortillachips,whitecornstrips

1oz 140 2 19 2 0 6.0 0.5 60

Tortilla 1oz 140 2 18 2 1 7.0 1.0 125

chips,whitecorn,chili&limeTortillachips,whitecorn,lightlysalted

1oz 140 2 20 1 0 6.0 1.0 120

Tortillachips,whitecorn,picodegalloflavor

1oz 140 2 18 3 0 7.0 0.5 150

Tortillachips,whitecorn,restaurantstyle

1oz 130 2 19 1 0 6.0 1.0 110

Tortillachips,whitecorn,tamariflavor

1oz 140 2 18 3 0 7.0 0.0 160

Tortillachips,whitecorn,unsalted

1oz 143 2 19 2 0 6.6 0.7 4

Tortillachips,white

1oz 150 2 17 1 1 8.0 1.0 190

cornnachocheese,naturalTortillachips,whitecorn,bite-size

1oz 140 2 17 1 0 8.0 1.0 110

Tortillachips,whitecorn,hintoflime

1oz 140 2 19 1 1 6.0 1.0 160

Tortillachips,whitecorn,restaurantstyle

1oz 140 2 19 1 0 7.0 1.0 120

Tortillachips,yellowcorn

1oz 139 2 19 1 0 6.1 0.7 80

Tortillachips,yellowcornrounds

1oz 140 2 18 2 0 7.0 0.5 60

Tortillachips,yellowcornstrips

1oz 140 2 18 2 0 7.0 0.5 60

Tortillachips,yellow

1oz 140 2 20 1 0 6.0 1.0 80

corn,salsaflavorTortillachips,yellowcorn,unsalted

1oz 110 3 22 2 0 1.0 0.0 26

Tortillachips,yellowcorn,withorganiccorn

1oz 140 2 19 1 0 6.0 0.5 100

Vegetablechips,garden,preparedfromrecipe

1oz 134 2 17 1 1 6.6 0.5 274

Vegetablechips,original

1oz 147 1 16 3 3 8.5 0.5 70

Veggiecrisps,farmlandcheddar,baked

1oz 130 2 19 2 3 5.0 1.0 190

Veggiecrisps,garlic&herbfield,baked

1oz 130 2 19 2 3 5.0 0.0 190

Veggiecrisps,tangy

1oz 130 2 19 2 3 5.0 1.0 210

tomatoranch,baked

SNACKSItem Serving


FatSatFat

Sodium

Bagelchips 1oz 128 3 19 1 2 4.3 1.9 66Bagelchips,cinnamonraisin

1oz 130 2 17 1 7 6.0 2.5 80

Bagelchips,everything

1oz 130 3 15 1 1 7.0 2.5 300

Bagelchips,garlic

1oz 130 3 16 1 1 6.0 2.5 200

Bagelchips,jalapeñocheddar

1oz 130 3 17 1 1 6.0 2.5 370

Bagelchips,multigrain,natural

1oz 130 4 17 2 2 6.0 2.5 180

Bagelchips,plain

1oz 140 3 17 1 1 6.0 3.0 70

Bagelchips,ranch

1oz 130 3 17 1 1 6.0 2.5 320

Bagelchips,seasalt

1oz 130 3 16 1 1 6.0 2.5 310

Bagelchips,sesame

1oz 140 3 15 1 1 7.0 2.5 290

Bagelchips,SimplyNaked

1oz 130 3 20 1 2 3.5 0.5 270

Bagelchips, 1oz 130 3 20 2 2 3.5 0.5 260

toastedgarlicBagelchips,wholewheat

1oz 130 4 19 2 2 4.0 0.5 260

Bagelchips,wholewheat,natural

1oz 120 4 16 2 1 6.0 2.5 180

Baguette,withcheesedip,snack

1oz 75 3 5 0 2 4.5 2.5 290

Bakedsnacks,cheddar

1oz 130 2 21 1 1 4.5 1.0 240

Bakedsnacks,original

1oz 140 2 22 1 2 4.5 1.0 200

Bakedsnacks,ranch

1oz 140 2 21 1 1 5.0 1.0 170

Bakedsnacks,sourcream&onion

1oz 140 2 21 1 0 5.0 1.5 190

Breadchips,rosemary&oliveoil

1oz 140 4 19 0 2 5.0 1.0 300

Breadcrisps,bruschetta

1oz 110 3 17 2 1 3.0 0.5 330

Breadsticks,withcheesedip,

1oz 110 3 14 0 4 4.5 1.0 340

snackBugles,nachocheese

1oz 160 1 18 0 1 9.0 7.0 330

Bugles,original

1oz 160 1 18 1 1 9.0 8.0 310

Cheesetwists

1oz 160 2 15 1 1 10.5 1.6 258

Corn&potatosnack,Flamin’HotFries,Frito-Lay

1oz 150 2 17 1 1 8.0 1.5 270

Cornchips,BBQ

1oz 150 2 16 1 1 10.0 1.5 280

Cornchips,blue,baked

1oz 110 3 22 2 0 2.0 0.0 160

Cornchips,blue,wholegrain

1oz 140 2 18 2 0 7.0 0.5 60

Cornchips,chilicheese

1oz 160 2 15 1 1 10.0 1.5 260

Cornchips,honeyBBQ,FlavorTwists

1oz 160 2 16 1 1 10.0 1.5 210

Cornchips,onionflavor,extruded

1oz 141 2 18 1 1 6.4 1.2 278

Cornchips,plain,extruded

1oz 147 2 18 2 0 8.1 1.0 175

Item ServingSize


SatFat

Sodium

Cornchips,Scoops

1oz 160 2 16 1 0 10.0 1.5 110

Cornchips,shrimp,artificiallyflavored

1oz 140 1 19 1 0 8.0 1.5 220

Cornchips,unsalted,extruded

1oz 158 2 16 1 0 9.5 1.2 4

Cornchips,unsalted,extruded,crushed

1oz 158 2 16 1 0 9.5 1.2 4

Cornchips,Wild’n’MildRanch,Fritos

1oz 160 2 15 1 1 11.0 1.5 210

CornNuts,chilipicanteflavor

1oz 130 2 19 2 0 4.5 0.5 290

CornNuts,nachocheeseflavor

1oz 130 3 19 2 0 5.0 1.0 240

CornNuts,

1oz 126 2 20 2 0 4.4 0.7 156

originalCornNuts,ranchflavor

1oz 130 3 19 2 0 5.0 1.0 240

Cornsnack,FruityBooty,Pirate’sBooty

1oz 130 2 19 0 0 5.0 0.5 0

Cornsnack,spicy

1oz 130 2 21 1 0 4.0 0.5 310

Cornsnack,sunflowerbutter

1oz 130 4 16 2 2 7.0 1.0 140

Cornsnack,superveggie

1oz 150 2 18 0 0 7.0 1.0 140

Cornsnack,VeggieBooty,Pitrate’sBooty

1oz 140 2 17 0 0 6.0 0.5 130

Cornsnack,withcaramel

1oz 120 1 23 1 12 2.0 0.0 90

Fruitcrisps,applecinnamongrove,

1oz 130 1 21 2 6 4.5 1.0 35

bakedFruitcrisps,peachmangoparadise,baked

1oz 130 1 21 1 7 4.5 1.0 35

Fruitcrisps,wildberrypatch,baked

1oz 130 1 21 1 6 4.5 1.0 40

FruitLeather,apple

1/2oz 45 0 12 0.86 11.14 0 0 5

FruitLeather,ChunkyCherry,StretchIsland

1/2oz 45 0 12 1 11 0 0 0

FruitLeather,grape,StretchIsland

1/2oz 45 0 12 1 11 0 0 5

FruitLeather,GreatGrape,StretchIsland

1/2oz 45 0 12 1 11 0 0 0

FruitLeather,MuchoMango,Stretch

1/2oz 45 0 11 1 9 0 0 0

Island

Item ServingSize


SatFat

FruitLeather,RareRaspberry,StretchIsland

1/2oz 45 0 12 0.9 11.1 0 0

FruitLeather,Strawberry,StretchIsland

1/2oz 45 0 11 1 8 0 0

FruitLeather,TangyApricot,StretchIsland

1/2oz 45 0 11 1 7 0 0

FruitLeather,WildApple,StretchIsland

1/2oz 45 0 12 1 9 0 0

FruitSnacks,Batman,FruitRoll-Up

1oz 80 0 21 0 14 0 0

FruitSnacks,FindingNemo,Kellogg’s

1oz 80 0 21 0 14 0 0

FruitSnacks,Princess,Kellogg’s

1oz 80 0 21 0 14 0 0

FruitSnacks,RainbowRush,Kellogg’s

1oz 80 1 17 0 10 1 0

FruitSnacks,RightBites,Kellogg’s

1oz 100 0 24 0 16 0 0

FruitSnacks, 1oz 80 1 17 0 10 1 0

StrawberryFusion,Kellogg’sFruitSnacks,TripleBerryTwist,Kellogg’s

1oz 80 1 17 0 10 0.5 0

FruitSnacks,WildBerryMania,Kellogg’s

1oz 80 1 17 0 10 1 0

FruitSnacks,WildStrawberry,Kellogg’s

1oz 80 1 17 0 10 0.5 0

Granolabites,chocolate

1pouch 90 2 14 2 6 3.5 2.0

Granolabites,cinnamon

1pouch 90 1 14 2 7 3.5 2.0

Granolabites,peanutbutter

1pouch 90 2 14 2 6 3.5 2.5

Multigrainsnack,cinnamonsugar

1/2oz 60 1 12 1 3 1.0 0.0

Multigrainsnack,cinnamontoast

1/2oz 50 1 12 1 3 1.0 0.0

Multigrainsnack,Frenchonion

1oz 141 2 19 2 3 6.3 0.7

Multigrainsnack,gardensalsa

1oz 140 2 19 2 2 6.0 0.9

Item ServingSize


SatFat

Sodium

Multigrainsnack,harvestcheddar

1oz 139 2 18 2 2 6.3 0.8 153

Multigrain 1 100 2 13 1 1 4.0 0.4 110

snack,harvestcheddarbites,100-caloriepackMultigrainsnack,honeygraham

1/2oz 60 1 12 1 3 1.0 0.0 90

Pitachips,cinnamonsugar

1oz 140 3 20 2 6 5.0 0.5 115

Pitachips,garlic&herb

1oz 130 3 19 0 1 4.5 0.0 350

Pitachips,multigrain

1oz 140 3 19 2 1 6.0 0.5 240

Pitachips,original

1oz 130 2 19 0 1 4.5 0.0 310

Pitachips,parmesangarlic&herb

1oz 140 4 19 2 1 5.0 0.5 200

Pitachips,pesto&sundriedtomato

1oz 130 3 19 2 1 5.0 0.5 250

Pitachips,salted

1oz 130 3 19 1 1 4.3 0.4 242

Pitachips,SimplyNaked

1oz 130 3 19 2 1 5.0 0.5 270

Pitachips,Texarkanahot,

1oz 130 3 19 2 1 5.0 0.5 260

Stacy’sPitachips,wholewheat

1oz 130 4 17 2 0 5.0 0.0 310

Plantainchips

1oz 150 1 17 2 0 9.0 1.0 35

Popcorn,air-popped

1oz 110 4 22 4 0 1.3 0.2 2

Popcorn,butter

1oz 190 3 14 4 0 13.0 1.0 140

Popcorn,butterflavor,microwaved

1oz 149 2 16 3 0 8.5 2.0 219

Popcorn,butterflavor,withpalmoil,microwaved

1oz 150 2 16 3 0 8.5 1.8 219

Popcorn,caramelcoated,original

1oz 120 2 23 1 15 2.0 0.0 70

Popcorn,caramelcoated,withpeanuts

1oz 113 2 23 1 13 2.2 0.3 84

Popcorn,caramelcoated,withoutpeanuts

1oz 122 1 22 1 15 3.6 1.0 58

Popcorn,caramelcorn

1oz 130 1 24 1 16 3.5 1.5 50

Popcorn,caramelcorn,fat-free

1oz 112 1 27 2 16 0.0 0.0 150

Popcorn,caramelcorn,withpeanuts

1oz 140 1 24 1 16 4.0 1.5 50

Popcorn,kettlekorn

1oz 80 1 10 1 4 4.5 0.5 30

Item ServingSize


SatFat

Sodium

Popcorn,lowfat,lowsodium,microwaved

1oz 122 4 21 4 0 2.7 0.4 139

Popcorn,lowfat,microwaved

1oz 120 4 20 4 0 2.7 0.4 251

Popcorn,lowsalt

1oz 140 4 18 6 0 6.0 0.5 20

Popcorn,oilpopped,microwaved

1oz 165 2 13 2 0 12.3 1.9 300

Popcorn,sugarsyrup/caramel,fat-free

1oz 108 1 26 1 18 0.4 0.1 81

Popcorn,unpopped

1oz 106 3 21 4 0 1.2 0.2 2

Popcorn, 1oz 110 4 15 3 0 8.0 1.5 240

whitecheddarPorkSkins,chilelimon,fried

1/2oz 70 9 0 0 0 4.5 1.5 320

PorkSkins,cracklins,hot’n’spicy,tenderstyle,fried

1/2oz 80 7 0 0 0 5.0 2.0 330

PorkSkins,cracklins,traditional,tenderstyle,fried

1/2oz 90 7 0 0 0 6.0 2.0 550

PorkSkins,fried,regularcracklins

1/2oz 90 7 0 0 0 6.0 2.0 550

PorkSkins,hot’n’spicy,fried

1/2oz 80 7 0 0 0 5.0 2.0 470

PorkSkins,traditional,fried

1/2oz 80 7 0 0 0 5.0 2.5 310

PotatoChipCrisps,100-Caloriepack

1 100 1 13 1 0 6.0 1.5 110

PotatoChipCrisps,barbecue

1oz 150 2 15 1 1 11.0 2.5 200

PotatoChipCrisps,chilicheese

1oz 160 1 15 1 1 11.0 3.0 230

PotatoChipCrisps,FieryHot,Pringles

1oz 160 2 15 1 1 10.0 1.5 135

PotatoChipCrisps,jalapeño

1oz 160 1 14 0 0 11.0 3.0 190

SOUPS,SAUCES,ANDGRAVIESItem Serving


FatSatFat

Sodium

Bouillon,beef

1cup 17 3 0 0 0 0.5 0.3 799

Bouillonorbroth,beef,lowsodium

1cup 39 5 1 0 1 1.5 0.4 74

Broth,beef 1cup 17 3 0 0 0 0.5 0.3 799Broth,chicken,condensed

1cup 76 11 2 0 1 2.5 0.8 1534

Broth,chicken,lowsodium

1cup 39 5 3 0 0 1.5 0.4 74

Broth,chicken,preparedfromcannedwithwater

1cup 39 5 1 0 1 1.4 0.4 779

Broth,chicken,reducedsodium

1cup 17 3 1 0 1 0.0 0.0 566

Broth,fish 1cup 39 5 1 0 0 1.5 0.3 779

Broth,stewedkidneybeans

1cup 115 4 7 0 0 7.8 2.9 5

Chili,beef,condensed

1cup 287 12 46 6 12 6.2 3.0 1931

Chili,beef,preparedfromcannedwithwater

1cup 140 6 23 3 6 3.0 1.5 951

Chili,concarne,withbeans

1cup 296 17 28 10 5 12.9 4.3 1039

Chili,withbeans

1cup 274 14 29 11 3 13.5 5.8 1279

Chili,withoutbeans

1cup 289 18 15 4 3 17.4 5.5 953

Chowder,fish

1cup 195 24 12 1 4 5.4 2.4 180

Chowder,seafood

1cup 195 24 12 1 4 5.4 2.4 180

Clamchowder,Manhattanstyle,chunky

1cup 137 7 19 3 4 3.5 2.2 1022

Item ServingSize


SatFat

Sodium

Clamchowder,Manhattan

1cup 149 4 24 3 7 4.3 0.8 1120

style,condensedClamchowder,Manhattanstyle,preparedfromcannedwithwater

1cup 74 2 12 1 3 2.1 0.4 554

Clamchowder,NewEngland,condensed

1cup 176 8 25 2 1 5.0 2.4 1713

Clamchowder,NewEngland,preparedfromcannedwithmilk

1cup 149 8 18 1 7 4.9 2.7 884

Clamchowder,NewEngland,preparedfromcannedwithwater

1cup 86 4 12 1 0 2.5 1.2 843

Gravy,beef

2tbsp 18 1 2 0 0 0.8 0.4 190

Gravy,beef,instant

2tbsp 125 3 21 1 8 3.2 1.7 1769

Gravy, 2tbsp 129 3 20 1 3 4.0 2.0 1718

brown,instantGravy,chicken

2tbsp 27 1 2 0 0 1.9 0.5 196

Gravy,meat,lowsodium,prepared

2tbsp 18 1 2 0 0 0.8 0.3 6

Gravy,mushroom,dry

2tbsp 112 3 22 2 1 1.4 0.8 2237

Gravy,pork,dry

2tbsp 125 3 22 1 8 2.9 1.5 1821

Gravy,poultry,lowsodium,prepared

2tbsp 18 1 2 0 0 0.8 0.3 6

Gravy,sausage,countrystyle

2tbsp 40 1 2 0 1 3.5 0.9 156

Gravy,turkey

2tbsp 17 1 2 0 0 0.7 0.2 196

Gravy,turkey,instant

2tbsp 139 4 20 1 3 5.0 1.7 1391

Sauce,adobofresco

2tbsp 92 1 6 0 1 7.1 1.0 5832

Sauce,Alfredo,drymix

2tbsp 182 5 12 1 2 12.4 4.5 881

Sauce,barbecue

2tbsp 51 0 12 0 9 0.1 0.0 380

Sauce,barbecue,lowsodium

2tbsp 51 0 12 0 9 0.1 0.0 45

Sauce,cheese

2tbsp 59 2 2 0 0 4.5 2.0 282

Sauce,cheese,drymix

2tbsp 149 3 21 0 3 6.2 2.9 1089

Sauce,cheese,lowfat

2tbsp 45 3 2 0 1 2.6 1.0 171

Sauce,cheese,preparedfromrecipe

2tbsp 67 4 2 0 0 5.1 2.7 168

Sauce,chili,hot,fromimmaturegreenpeppers

2tbsp 7 0 2 1 1 0.0 0.0 9

Item ServingSize


SatFat

Sodium

Sauce,chili,hot,frommatureredpeppers

2tbsp 7 0 1 0 1 0.2 0.0 9

Sauce,clam,white

2tbsp 85 6 1 0 1 6.1 0.8 27

Sauce,fish 2tbsp 12 2 1 0 1 0.0 0.0 2625Sauce, 2tbsp 75 1 15 1 9 1.2 0.2 549

hoisinSauce,hollandaisewithbutterfat,preparedfromdehydratedmixwithwater

2tbsp 31 1 2 0 1 2.6 1.5 205

Sauce,oyster

2tbsp 17 0 4 0 0 0.1 0.0 929

Sauce,pepper

2tbsp 4 0 1 0 0 0.1 0.0 899

Sauce,pizza

2tbsp 18 1 3 1 1 0.4 0.2 63

Sauce,plum,tangy,lowsodium,fruit-sweetened

1/2oz 20 0 5 1 5 0.0 0.0 10

Sauce,spaghetti,lowsodium

2tbsp 30 1 5 1 3 0.9 0.2 10

Sauce,spaghetti/marinara

2tbsp 30 1 5 1 3 0.9 0.2 139

Sauce,stirfry,Chinesefivespice

1/2floz 25 1 5 0 5 0.0 0.0 310

Sauce,stirfry,garlicteriyaki

1/2floz 20 0 4 0 3 0.0 0.0 210

Sauce,stirfry,sizzlingGeneralGao

1/2floz 20 0 5 0 5 0.0 0.0 190

Sauce,stirfry,spicyKoreanBBQ

1/2floz 20 0 3 0 3 0.5 0.0 260

Sauce,stirfry,ThaibasilBBQ

1/2floz 15 0 2 0 2 0.5 0.0 135

Sauce,stirfry,wasabiginger

1/2floz 35 0 6 0 5 0.0 0.0 140

Sauce,sweet&sour,preparedfromrecipe

2tbsp 27 1 6 0 4 0.2 0.0 118

Sauce,teriyaki

2tbsp 30 2 5 0 5 0.0 0.0 1303

Sauce,teriyaki,reducedsodium

2tbsp 30 2 5 0 5 0.0 0.0 605

Sauce,tomatochili

2tbsp 35 1 7 2 4 0.1 0.0 455

Sauce,tomatochili,lowsodium

2tbsp 35 1 10 0 3 0.1 0.0 7

Sauce,white,

2tbsp 50 1 3 0 1 3.6 1.0 120

medium,preparedfromrecipe

Item ServingSize


SatFat

Sodium

Sauce,white,thick,preparedfromrecipe

2tbsp 63 1 4 0 1 4.7 1.2 127

Sauce,white,thin,preparedfromrecipe

2tbsp 36 1 3 0 2 2.3 0.7 112

Sauce,white,thin,preparedfromrecipewithbutter

2tbsp 24 1 3 0 2 0.9 0.5 63

Soup,bean&bacon,preparedfromcannedwithwater

1cup 154 7 20 7 4 5.3 1.4 855

Soup,bean&ham,reducedsodium,preparedwithwater

1cup 181 10 33 10 8 2.5 0.6 458

fromcannedSoup,bean&pork,condensed

1cup 316 14 42 14 7 10.8 2.8 1737

Soup,beef,chunky

1cup 162 10 25 1 2 2.7 1.3 880

Soup,beef&mushroom,chunky,lowsodium

1cup 169 11 23 0 2 5.6 4.0 61

Soup,beefnoodle,condensed

1cup 164 9 18 1 5 6.0 2.2 1600

Soup,beefnoodle,preparedfromcannedwithwater

1cup 83 5 9 1 3 3.0 1.1 933

Soup,beefnoodle,preparedwithwater

1cup 83 5 9 1 3 3.0 1.1 933

Soup,beefStroganoff,chunky

1cup 240 12 22 1 4 11.3 5.7 1066

Soup,blackbean,condensed

1cup 223 12 38 17 6 3.2 0.8 2377

Soup,blackbean,

1cup 113 6 19 8 3 1.6 0.4 1193

preparedwithwaterSoup,broccolicheese,condensed

1cup 213 5 19 4 5 13.0 3.9 1673

Soup,cheese,condensed

1cup 296 10 20 2 1 20.0 12.7 1698

Soup,chicken&dumplings,condensed

1cup 194 11 12 1 1 11.0 2.6 1514

Item ServingSize


SatFat

Sodium

Soup,chicken&dumplings,preparedwithwater

1cup 98 6 6 0 1 5.6 1.3 875

Soup,chickengumbo,condensed

1cup 110 5 16 4 5 2.8 0.6 1698

Soup,chickengumbo,preparedwithwater

1cup 56 3 8 2 2 1.4 0.3 958

Soup,chickenmushroom,condensed

1cup 267 9 19 0 3 17.9 4.7 1619

Soup,chickennoodle,chunky

1cup 91 8 10 1 2 2.2 1.0 840

Soup,chickennoodle,condensed

1cup 127 6 15 1 1 4.8 1.3 1318

Soup,chickennoodle,lowsodium

1cup 61 3 7 0 1 2.3 0.6 424

Soup,chickennoodle,preparedfromcannedwithwater

1cup 61 3 7 0 1 2.3 0.6 649

Soup,chickenrice,chunky

1cup 130 13 13 1 1 3.3 1.0 907

Soup,chickenrice,condensed

1cup 120 7 14 1 0 3.8 0.9 1629

Soup,chickenrice,preparedfromcannedwithwater

1cup 59 4 7 1 0 1.9 0.5 818

Soup,chickenvegetable,

1cup 149 7 17 2 3 5.7 1.7 1796

condensedSoup,chickenvegetable,preparedfromcannedwithwater

1cup 76 4 9 1 1 2.9 0.9 960

Soup,chickenvegetable,withpotato&cheese

1cup 159 3 13 1 2 10.9 4.0 1019

Soup,chicken,chunky

1cup 174 12 17 1 2 6.5 1.9 867

Soup,creamofasparagus,condensed

1cup 169 4 21 1 2 8.0 2.0 1619

Soup,creamofcelery,condensed

1cup 176 3 17 1 3 10.9 2.7 1678

Soup,creamofchicken,condensed

1cup 221 6 18 0 1 14.1 3.9 1605

Item ServingSize


SatFat

Sodium

Soup,creamofchicken,

1cup 142 4 23 1 1 3.2 1.2 875

reducedsodium,condensedSoup,creamofmushroom,condensed

1cup 208 4 16 0 4 14.4 3.4 1580

Soup,creamofmushroom,lowsodium

1cup 130 2 11 0 4 9.1 2.5 49

Soup,creamofmushroom,preparedfromcannedwithmilk

1cup 164 6 14 0 8 9.5 3.2 813

Soup,creamofmushroom,preparedfromcannedwithwater

1cup 103 2 8 0 2 7.1 1.7 779

Soup,creamofmushroom,reducedsodium,condensed

1cup 127 3 20 1 5 4.1 1.3 938

Soup,creamofonion,condensed

1cup 216 5 25 1 9 10.3 2.9 1561

Soup,creamof

1cup 145 3 22 1 4 4.6 2.4 1561

potato,condensedSoup,creamofshrimp,preparedfromcannedwithwater

1cup 88 3 8 0 1 5.1 3.2 958

Soup,creamofshrimp,preparedwithmilk

1cup 149 7 14 0 6 7.9 4.7 867

Soup,eggdrop

1cup 66 3 11 1 0 1.5 0.4 907

Soup,fisherman’s

1cup 195 24 12 1 4 5.4 2.4 180

Soup,gazpacho

1cup 47 7 4 0 1 0.2 0.0 742

Soup,hot&sour

1cup 96 6 11 1 1 3.0 0.6 921

Soup,minestrone,chunky

1cup 130 5 21 6 5 2.9 1.5 882

Soup,minestrone,condensed

1cup 167 9 22 2 4 5.0 1.1 1823

Soup,minestrone,reducedsodium

1cup 123 5 22 6 5 2.0 0.3 527

Soup,mushroom,withbeefstock,

1cup 167 6 18 0 6 7.9 3.0 1894

condensedSoup,onion,condensed

1cup 113 7 16 2 7 3.5 0.5 1793

Soup,onion,preparedwithwater

1cup 56 4 8 1 3 1.7 0.2 1036

Item ServingSize


SatFat

Sodium

Soup,pea,green,condensed

1cup 306 16 49 10 16 5.5 2.6 1666

Soup,pea,green,preparedfromcannedwithwater

1cup 149 8 24 5 8 2.7 1.3 843

Soup,pea,lowsodium,preparedwithwater

1cup 152 8 24 5 8 2.7 1.3 25

Soup,pepperpot,preparedwithwater

1cup 100 6 9 0 0 4.5 2.0 956

Soup,Scotchbroth,prepared

1cup 81 5 9 1 1 2.6 1.1 1017

fromcannedwithwaterSoup,Scotchbroth,preparedwithwater

1cup 81 5 9 1 1 2.6 1.1 1017

Soup,splitpea,reducedsodium

1cup 174 9 29 5 12 2.3 0.7 407

Soup,splitpea,withham,chunky

1cup 189 11 27 4 5 4.1 1.6 985

Soup,tomatobeef,withnoodle,preparedwithwater

1cup 137 4 21 1 2 4.2 1.6 899

Soup,tomatorice,condensed

1cup 228 4 42 3 14 5.2 1.0 1556

Soup,tomatorice,preparedwithwater

1cup 115 2 21 2 7 2.6 0.5 782

Soup,tomato,condensed

1cup 147 4 33 3 20 1.4 0.4 1350

Soup,tomato,

1cup 74 2 16 1 10 0.7 0.2 59

lowsodium,preparedwithwaterSoup,tomato,preparedwithmilk

1cup 135 6 22 1 16 3.2 1.7 711

Soup,tomato,reducedsodium,condensed

1cup 159 4 33 3 20 1.4 0.4 54

Soup,turkeynoodle,condensed

1cup 135 8 17 1 1 3.9 1.1 1593

Soup,turkeyvegetable,condensed

1cup 147 6 17 1 3 6.1 1.8 1811

Soup,vegetable,chunky

1cup 125 4 19 1 4 3.8 0.6 880

Item ServingSize


SatFat

Sodium

Soup,vegetable,lowsodium,condensed

1cup 159 5 30 5 11 2.2 0.4 943

Soup,vegetable,

1cup 81 3 15 3 5 1.1 0.2 475

lowsodium,preparedwithwaterSoup,vegetable,vegetarian,condensed

1cup 145 4 24 1 8 3.9 0.6 1646

Soup,vegetable,vegetarian,preparedwithwater

1cup 69 2 12 1 4 1.9 0.3 828

Soup,vegetable,withbeefbroth,condensed

1cup 162 6 26 3 4 3.8 0.9 1619

Soup,vegetable,withbeefbroth,preparedwithwater

1cup 81 3 13 2 2 1.9 0.4 813

Soup,vegetablebeef,condensed

1cup 154 11 20 4 2 3.7 1.7 1546

Soup,vegetablebeef,preparedwithwater

1cup 76 5 10 2 1 1.9 0.8 777

Soup,vegetablechicken,low

1cup 169 12 21 1 3 4.9 1.5 86

sodiumSoup,wonton

1cup 78 5 13 0 1 0.6 0.1 995

Stew,acorn,Apache

1cup 233 17 23 2 1 8.5 3.1 319

Stew,beef 1cup 243 11 19 2 4 13.5 5.4 951Stew,hominy,withmutton,Navajo

1cup 203 16 23 5 0 5.0 1.8 110

Stew,mutton,cornsquash,Navajo

1cup 252 21 18 4 1 10.6 4.3 120

Stew,steamedcorn,Navajo

1cup 274 22 26 6 1 9.2 3.9 255

Stew,vegetarian

1cup 301 42 17 3 3 7.4 1.2 980

Stock,beef,preparedfromrecipe

1cup 32 5 3 0 1 0.2 0.1 485

Stock,chicken,preparedfromrecipe

1cup 88 6 9 0 4 2.9 0.8 350

Stock,fish,preparedfrom

1cup 42 6 0 0 0 2.0 0.5 382

recipe

SOYFOODSItem Serving


FatSatFat

Sodium

Cheesesubstitute,cheddar,soy

1oz 35 4 1 0 0 2.0 0.0 290

Cheesesubstitute,jalapeñojack,soy

1oz 35 4 0 1 0 2.0 0.0 280

Cheese,Chedarella,semisoft

1oz 110 7 0 0 0 9.0 6.0 190

Cheese,Co-Jack,semisoft

1oz 110 7 0 0 0 9.0 6.0 190

Cottagecheesesubstitute,soy

1/2cup 166 14 8 0 2 8.9 1.3 22

Miso 1tbsp 34 2 4 1 1 1.0 0.2 634Miso,paste,darkred

1tbsp 31 2 3 0 2 1.0 0.0 839

Miso,paste,lightyellow

1tbsp 31 2 3 0 2 1.0 0.0 839

Miso, 1tbsp 28 3 3 0 0 0.0 0.0 280

paste,mellowbarleyMiso,paste,mellowbrown

1tbsp 28 3 6 3 3 0.0 0.0 616

Miso,paste,mellowred

1tbsp 28 0 6 3 3 0.0 0.0 588

Miso,paste,mellowwhite,dried

1tbsp 59 2 11 2 6 0.8 0.0 888

Saladdressing,vinaigrette,misoginger

2tbsp 100 0 1 0 1 10.0 1.5 250

Snackmix,soy

1oz 120 12 8 3 0 5 0 230

Snackmix,soy,BBQflavor

1oz 120 12 8 3 1 5 0 310

Snackmix,soy,sourcream

1oz 120 12 8 3 0 5 0 310

Soup,miso,red,instant,packet

10g 35 2 3 0 0 1.5 0.0 750

Soup,miso,sesame,inacup,dry

1oz 100 4 19 0 1 1.0 0.0 690

Soup,miso,white,instant,packet

10g 35 2 3 0 0 1.5 0.0 780

Soup,miso,withtofu,inacup,dry

1oz 110 5 21 0 1 1.0 0.0 690

Soychips,salted

1oz 109 8 15 1 1 2 0 239

Soycrisps,BBQ

1oz 110 6 15 2 4 4 0 400

Soycrisps,BBQflavor

1oz 110 8 17 2 2 2 0 160

Soycrisps,creamyranch

1oz 100 7 14 2 1 2 0 330

Soycrisps,oniongarlic

1oz 100 7 14 2 1 2 0 280

Soycrisps,salted

1oz 109 8 15 1 1 2 0 239

Soycrisps,simplycheese

1oz 130 7 13 3 2 6 1 230

Soycrisps,stickybun

1oz 130 6 15 3 3 5 1 180

Item ServingSize


SatFat

Sodium

Soycrisps,

1oz 120 6 16 3 2 5 1 390

sweetBBQSoycrisps,whitecheddar

1oz 120 7 14 2 3 5 1 270

Soymunchies,caramel

1/2oz 40 2 8 1 4 0 0 10

Soymunchies,ranch

1/2oz 60 3 8 1 1 2 0 150

Soymunchies,whitecheddar

1/2oz 60 3 6 1 1 3 1 240

Tempeh,fivegrain

3oz 190 11 20 6 0 6.0 1.0 10

Tempeh,gardenvegetable

4oz 142 18 9 7 0 4.0 1.0 125

Tempeh,quinoasesame

4oz 190 21 20 7 0 3.0 1.0 3

Tempeh,soy

3oz 160 13 20 7 0 3.5 0.5 10

Tempeh,spicyveggie

3oz 145 13 20 7 0 3.5 0.5 25

Tempeh,threegrain

4oz 190 12 25 6 2 4.0 1.5 17

Tempeh,wildrice

4oz 190 12 25 7 1 4.0 1.0 20

Tofu,Chinesespice,firm

3oz 90 8 3 1 1 5.0 1.0 220

Tofu,extrafirm

3oz 83 9 2 1 0 4.4 0.6 3

Tofu,extrafirm,light

3oz 65 8 3 1 0 2.2 0.0 33

Tofu,extrafirm,prepwithnigari

3oz 77 8 2 0 0 5.0 0.5 7

Tofu,firm 3oz 76 8 2 0 0 4.4 0.5 0Tofu,firm,light

3oz 46 7 1 1 0 1.4 0.2 29

Tofu,firm,preparedwithnigari&calciumsulfate

3oz 60 7 1 1 1 3.5 0.7 10

Tofu,fried 3oz 230 15 9 3 2 17.2 2.5 14Tofu,garlic&onion,firm

3oz 98 9 3 1 1 5.4 1.1 272

Tofu,Orientalspice

3oz 90 8 3 1 1 5.0 1.0 220

Tofu,regular,withcalciumsulfate

3oz 65 7 2 0 0 4.1 0.6 6

Tofu,silken

3oz 42 4 1 0 0 1.9 0.0 0

Tofu,silken,light

3oz 37 5 3 0 0 0.9 0.0 42

Tofu,soft 3oz 65 7 1 0 0 3.3 0.0 0Tofu,superfirm,

3oz 104 11 3 2 1 5.4 1.1 5

cubedTofu,zestygarlic&onion

3oz 90 8 3 1 1 5.0 1.0 250

Vegetarianmeat,baconbits

3oz 405 27 24 9 0 22.0 3.5 1505

Vegetarianmeat,bacon,strips

3oz 264 9 5 2 0 25.1 3.9 1245

Item ServingSize


SatFat

Sodium

Vegetarianmeat,beef,fillet

3oz 247 20 8 5 1 15.3 2.4 417

Vegetarianmeat,beef,loaf,slice

3oz 167 18 7 4 1 7.7 1.2 468

Vegetarianmeat,beef,meatballs

3oz 167 18 7 4 1 7.7 1.2 468

Vegetarianmeat,beef,meatballs,SoyVeg-T-Balls,Veggieland

3oz 113 11 9 5 3 3.0 0.0 285

Vegetarianmeat,

3oz 167 18 7 4 1 7.7 1.2 468

beef,pattyVegetarianmeat,burger,BBQgrilledtempeh

3oz 131 11 12 0 3 3.8 1.6 196

Vegetarianmeat,burger,lemongrilledtempeh

3oz 153 12 12 0 2 6.0 2.2 305

Vegetarianmeat,burger,soyveggie,original

3oz 112 11 10 6 3 3.0 0.0 281

Vegetarianmeat,burger,soy,blackbean&salsa

3oz 120 11 12 2 0 2.7 0.9 395

Vegetarianmeat,burger,tamarigrilledtempeh

3oz 131 12 10 0 2 5.4 2.2 283

Vegetarianmeat,chicken

3oz 190 20 3 3 0 10.8 1.5 603

Vegetarianmeat,chicken,

3oz 199 18 7 4 0 10.9 1.0 340

breaded,friedVegetarianmeat,chicken,breaded,fried,diced

3oz 199 18 7 4 0 10.9 1.0 340

Vegetarianmeat,chicken,soyfillet

3oz 90 15 8 4 2 2.0 0.0 170

Vegetarianmeat,fishsticks

3oz 247 20 8 5 1 15.3 2.4 417

Vegetarianmeat,hotdog

3oz 198 17 7 3 0 11.7 1.7 400

Vegetarianmeat,lunchmeat,slices

3oz 161 15 4 0 2 9.4 1.1 604

Vegetarianmeat,sandwichspread

3oz 127 7 8 3 4 7.7 1.2 536

Vegetarianmeat,sausage

3oz 218 16 8 2 0 15.4 2.5 755

Vegetarianmeat,sausage,sweetItalian

3oz 238 25 10 5 0 5.1 0.9 9

SPORTSBARS,EnergyBarsItem Serving


FatSatFat

Sodium

Almondbrownie,BalanceBar

1bar 200 14 22 2 17 6.0 1.5 190

AppleCinnamonCrisp,PowerBarPerformance

1bar 230 10 45 3 20 2.5 0.5 90

Apricot,ClifBar

1bar 222 9 43 5 21 2.3 0.4 71

Banana,Nestlé

1bar 230 9 45 3 20 2.0 0.5 90

CaramelNutRush,SnickersMarathon

1bar 415 25 51 13 29 12.5 6.3 238

Carrotcake,ClifBar

1bar 234 10 41 5 21 4.0 1.8 170

Chaitea,Luna

1bar 175 10 26 2 11 3.9 2.7 144

Chaiwithalmonds,BumbleBar

1bar 210 7 21 4 11 12.0 1.5 55

Chewychocolatepeanut,

1bar 396 24 47 3 33 13.1 4.7 462

SnickersMarathonChocolate,BalanceBar

1bar 200 14 22 1 17 6.0 3.5 230

Chocolate,PowerBarPerformance

1bar 363 14 70 6 30 3.1 1.3 146

Chocolatealmondfudge,ClifBar

1bar 231 10 38 5 20 4.8 0.9 139

Chocolatebrownie,ClifBar

1bar 236 10 41 6 20 4.2 1.0 149

Chocolatechipbrownie

1bar 270 28 24 1 1 8.0 5.0 140

Chocolatechippeanutcrunch,ClifBar

1bar 241 12 39 5 19 5.4 1.1 274

Chocolatechip,ClifBar

1bar 238 10 42 5 21 4.0 1.0 76

Chocolatecrisp,BumbleBar

1bar 200 5 25 3 13 11.0 2.0 35

Chocolatepeanutbutter,BalanceGold

1bar 340 24 44 0 36 7.0 1.5 230

Chocolatepeanutcrunch,PowerBar

1bar 110 5 16 1 10 3.5 2.0 85

PriaChocolaterage,energybar,MaxMuscle

1bar 280 33 24 2 0 7.0 5.0 40

Chocolateraspberryfudge,BalanceBar

1bar 200 14 22 1 18 6.0 3.5 150

Cookies&cream

1bar 250 28 24 1 2 7.0 5.0 270

Item ServingSize


SatFat

Sodium

Cookies&Cream,ClifBuilders

1bar 225 10 39 5 21 3.7 1.5 179

Doublechocolatecookie,PowerBarPria

1bar 110 5 16 1 10 3.0 2.5 100

Doublechocolatenut,SnickersMarathon

1bar 343 22 52 11 23 9.0 4.9 333

Frenchvanillacrisp,PowerBarPria

1bar 110 5 17 1 9 3.0 2.5 80

Highfiber,oats&chocolate,

1bar 350 5 70 23 25 10.0 3.4 225

chewyHoneynutoat,SnickersMarathon

1bar 378 23 54 11 26 7.9 4.5 318

Honeypeanut,BalanceBar

1bar 200 14 22 1 17 6.0 3.5 220

Lemonzest,Luna

1bar 179 9 27 2 14 4.4 3.4 112

LushusLemon,BumbleBar

1bar 210 7 21 4 10 12.0 1.5 75

Bar,energy,mochachip,BalanceBar

1bar 200 14 22 1 20 6.0 4.0 160

Multigraincrunch,SnickersMarathon

1bar 422 18 57 3 33 13.2 4.8 418

NutzoverChocolate,Luna

1bar 403 21 52 4 17 12.2 5.5 386

Oatmealraisin,PowerBarPerformance

1bar 230 10 45 3 20 2.5 0.5 120

Optimum,Nature’sPath

1bar 190 10 33 5 20 3.0 0.0 115

Original,BumbleBar

1bar 230 6 20 4 11 15.0 2.0 60

Original,withalmonds,BumbleBar

1bar 230 5 20 4 11 15.0 2.0 60

Original,withcashew,BumbleBar

1bar 230 5 21 4 11 14.0 2.0 60

Original,withhazelnut,BumbleBar

1bar 240 5 19 4 11 16.0 2.0 60

Original,withmixednuts,BumbleBar

1bar 230 5 21 4 11 15.0 2.0 60

Peanutbutterchocolatechip,PowerBarHarvest

1bar 240 7 45 4 16 4.5 1.0 80

Peanutbutter,ClifCrunch

1bar 240 12 38 5 18 5.1 0.8 289

Poweroatsspice,MuscleDrive

1bar 280 33 27 1 4 6.0 5.0 110

Item ServingSize


SatFat

Sodium

Proteinrich 1bar 145 7 18 1 14 5.0 1.0 75Reallyvanilla,NuGo

1bar 180 11 26 7 0 4.0 2.5 200

SpookyS’mores,ClifKid

1bar 178 10 26 2 13 4.3 3.0 183

Strawberryyogurt

1bar 200 13 23 1 14 6.0 2.5 150

StrawberryCrunch,PowerBarHarvest

1bar 240 7 45 4 18 4.0 0.5 80

ToastedNuts’N’Cranberry,Luna

1bar 167 10 26 1 12 3.3 0.5 189

VanillaCrisp,PowerBarPerformance

1bar 230 9 45 3 20 2.5 0.5 90

VanillaYogurt,PowerBarPerformance

1bar 290 24 38 2 22 5.0 3.5 190

Berryblast,PowerBarFruitSmoothie

1bar 230 10 45 3 14 2.5 0.5 90

Yogurthoneypeanut,BalanceBar

1bar 200 14 22 1 19 6.0 3.0 220

ZonePerfect,classiccrunch,assortedflavors

1bar 422 30 45 2 27 14.0 4.5 450

Soy,highprotein,chocolatebrownie,MaxMuscle

1bar 234 19 21 0 0 8.0 3.0 162

SPORTSBARS,DietBarsItem Serving


FatSatFat

Sodium

Soy,highprotein,chocolatemint,MaxMuscle

1bar 234 19 20 0 0 8.0 3.0 162

Soy,highprotein,chocolatepeanutbutter,MaxMuscle

1bar 234 19 20 0 0 8.0 3.0 162

Breakfast,honeynutgraham,Unilever

1bar 180 10 22 1 13 6.0 3.5 200

Breakfast&lunch,Dutchchocolate,Unilever

1bar 140 5 20 2 12 5.0 3.0 85

Breakfast&lunch,peanutbutter,Unilever

1bar 150 5 19 2 14 6.0 2.5 70

Chocolatechip,Unilever

1bar 200 16 17 1 0 8.0 4.0 200

Chocolatecoconut

1bar 120 12 7 5 2 4.0 2.0 80

Chocolatefudgecake

1bar 120 12 7 5 2 4.0 2.0 80

Chocolate 1bar 200 16 17 1 1 8.0 4.0 240

peanutbutter,UnileverCinnamondelight,Unilever

1bar 200 16 17 0 0 8.0 4.0 200

Highprotein,granola,chocolatechip,Unilever

1bar 190 15 20 2 9 6.0 3.0 200

Highprotein,granola,peanut,Unilever

1bar 200 15 21 2 8 7.0 2.5 200

Highprotein,peanutbutter,OptimumNutrition

1bar 250 30 11 1 2 4.5 3.0 95

LemonDelite,yogurtcovered

1bar 120 12 7 5 2 4.0 2.0 80

Meal,blueberrycrisp,Unilever

1bar 180 8 28 3 12 4.0 2.5 150

Meal,caramelcrispypeanut,Unilever

1bar 220 8 33 2 15 6.0 4.0 250

Meal,cherrycrisp,Unilever

1bar 180 8 29 3 12 4.0 2.0 150

Meal, 1bar 220 8 35 2 15 6.0 3.5 290

chocolatechip,chewygranola,UnileverMeal,milkchocolatepeanut,Unilever

1bar 386 16 60 5 25 8.9 5.4 253

Meal,oatmealraisin,Unilever

1bar 220 8 35 1 17 5.0 3.0 75

Meal,peanutbutter,chewygranola,Unilever

1bar 220 8 35 2 15 6.0 3.0 360

Meal,richchocolatebrownie,Unilever

1bar 220 8 34 2 15 5.0 3.5 170

Meal,strawberrycheesecake,Unilever

1bar 220 8 35 2 13 6.0 4.0 130

Meal,trailmix,chewygranola,Unilever

1bar 210 8 34 2 15 5.0 1.0 190

Snack,applecinnamonmuffin,Unilever

1bar 140 1 21 1 9 5.0 0.5 180

Snack,banananutmuffin,Unilever

1bar 150 2 19 1 6 8.0 0.5 200

Snack,blueberrymuffin,Unilever

1bar 140 1 22 1 9 5.0 0.5 170

Item ServingSize


SatFat

Sodium

Snack,caramelnut,Unilever

1bar 120 2 19 1 1 5.0 2.5 70

Snack,chocolatechipcookie,Unilever

1bar 120 2 19 1 9 3.5 2.0 110

Snack,chocolatechipmuffin,Unilever

1bar 140 1 20 1 9 6.0 1.0 100

Snack,chocolatemintcrisp,Unilever

1bar 120 2 19 1 7 4.0 3.0 100

Snack,chocolatepeanut,Kellogg’s

1bar 110 4 15 2 16 6.0 4.0 220

Snack,chocolatepeanutnougat,

1bar 120 2 20 1 9 4.0 2.5 70

UnileverSnack,coconutalmond,Unilever

1bar 120 6 15 2 1 5.0 3.0 70

Snack,crispypeanutcaramel,Unilever

1bar 120 1 20 1 8 4.0 3.0 120

Snack,oatmealraisincookie,Unilever

1bar 120 2 19 1 8 3.5 1.5 115

Snack,peanutbuttercookie,Unilever

1bar 120 2 19 1 8 3.5 1.5 105

Snack,richchewycaramel,Unilever

1bar 120 2 18 1 9 4.0 3.0 50

SPORTSDRINKSItem Serving


FatSatFat

Sodium

AllSportBodyQuencher,fruitpunch

8floz 53 0 15 0 15 0.0 0.0 36

AllSportBodyQuencher,lemon-lime

8floz 46 0 13 0 13 0.0 0.0 36

AllSportBodyQuencher,orange

8floz 46 0 13 0 13 0.0 0.0 36

AlphaOne,creatinedrink,grapepowder,MaxMuscle

1scoop 132 5 28 0 14 0.0 0.0 0

Berry,GatoradeG

8floz 62 0 15 0 13 0.0 0.0 94

BerryIce,CapriSunSport

8floz 67 0 17 0 17 0.0 0.0 57

ClearCherry

8floz 57 0 15 0 15 0.0 0.0 52

Chill,CapriSunSportCoolBlue,GatoradeG

8floz 62 0 15 0 13 0.0 0.0 94

FrostGlacierFreeze,GatoradeG

8floz 62 0 15 0 13 0.0 0.0 94

FrostRiptideRush,GatoradeG

8floz 62 0 15 0 13 0.0 0.0 94

Fruitflavorsportsdrink

8floz 65 0 16 0 13 0.0 0.0 72

Fruitflavorsportsdrink,lowcalorie

8floz 26 0 7 0 0 0.0 0.0 84

Fruitpunch,GatoradeG

8floz 62 0 15 0 13 0.0 0.0 94

FruitPunch,Powerade

8floz 72 0 19 0 15 0.0 0.0 28

GourmetGainerChocolate,proteinformula,MaxMuscle

1packet

295 45 22 1 2 1.5 0.5 250

Gourmet 1 295 45 22 1 2 1.5 0.5 250

GainerVanilla,proteinformula,MaxMuscle

packet

Grape,GatoradeG

8floz 62 0 15 0 13 0.0 0.0 94

Grape,Powerade

8floz 73 0 19 0 15 0.0 0.0 28

IcePunch,GatoradeG

8floz 62 0 15 0 13 0.0 0.0 94

KiwiStrawberry,Propel

8floz 12 0 3 0 3 0.0 0.0 31

Lemon,Propel

8floz 12 0 3 0 3 0.0 0.0 31

Lemon-lime,GatoradeG

8floz 62 0 15 0 13 0.0 0.0 94

Lemon-lime,Powerade

8floz 77 0 19 0 15 0.1 0.0 53

Item ServingSize


SatFat

Sodium

Lemonade,GatoradeG

8floz 62 0 15 0 13 0.0 0.0 94

LightspeedLemon-Lime,

8floz 57 0 15 0 15 0.0 0.0 52

CapriSunSportLime,GatoradeG

8floz 62 0 15 0 13 0.0 0.0 94

Mango,GatoradeG

8floz 62 0 15 0 13 0.0 0.0 94

Melon,GatoradeFierce

8floz 62 0 15 0 13 0.0 0.0 94

Monsterenergydrink,MonsterBeverageCompany

8floz 101 0 27 0 27 0.0 0.0 180

MountainBerryBlast,Powerade

8floz 73 0 19 0 15 0.0 0.0 28

Orange,GatoradeG

8floz 62 0 15 0 13 0.0 0.0 94

Orange,Powerade

8floz 72 0 19 0 15 0.0 0.0 28

OrangeEdge,CapriSunSport

8floz 57 0 15 0 15 0.0 0.0 52

OrangeStrawberry,GatoradeA.M.

8floz 62 0 15 0 13 0.0 0.0 94

RedBull 8floz 108 1 26 0 24 0.2 0.0 202Rockstar 8floz 139 0 30 0 30 0.0 0.0 41

energydrinkSourMelon,Powerade

8floz 110 1 29 0 29 0.2 0.0 84

Strawberry,GatoradeFierce

8floz 62 0 15 0 13 0.0 0.0 94

StrawberryLemonade,Powerade

8floz 110 1 29 0 29 0.2 0.0 84

ThunderPunch,CapriSunSport

8floz 67 0 17 0 17 0.0 0.0 57

TropicalMango,GatoradeA.M.

8floz 62 0 15 0 13 0.0 0.0 94

WhiteCherry,Powerade

8floz 110 1 29 0 29 0.2 0.0 84

SWEETENERSItem Serving


FatSatFat

Sodium

Agave,nectar,allnatural

1tbsp 60 0 16 0 16 0 0 0

Glitter,edible 1tsp 8 0 3 3 0 0 0 0Honey,amberlight

1tbsp 64 0 17 0 16 0 0 1

Honey,clover 1tbsp 64 0 17 0 16 0 0 1Honey,dark 1tbsp 64 0 17 0 16 0 0 1Honey,light 1tbsp 64 0 17 0 16 0 0 1Molasses 1tbsp 61 0 16 0 12 0 0 8Molasses,bead

1tbsp 54 0 13 0 10 0 0 50

Molasses,crystals

1tsp 15 0 4 0 3 0 0 0

Molasses,dark

1tbsp 50 0 14 0 14 0 0 10

Molasses,light

1tbsp 60 0 15 0 15 0 0 10

Sugar,brown 1tsp 15 0 4 0 4 0 0 0Sugar,brown,liquid

1tbsp 55 0 14 0 14 0 0 6

Sugar,brown,packed

1tsp 15 0 4 0 4 0 0 1

Sugar,cane,unrefined

1tsp 16 0 4 0 4 0 0 0

Sugar,confectioners/powdered

1tsp 16 0 4 0 4 0 0 0

Sugar,date 1tsp 11 0 3 0 3 0 0 0Sugar,maple 1tsp 14 0 4 0 3 0 0 0Sugar,turbinado

1tsp 15 0 4 0 4 0 0 0

Sugar,white,granulated

1tsp 15 0 4 0 4 0 0 0

Sweetener,fructose,powder

1tsp 15 0 4 0 4 0 0 0

Sweetener,granulated,brown

1tsp 14 0 3 0 0 0 0 23

Sweetener,InstaSweet,tablet

1tablet 0 0 0 0 0 0 0 0

Sweetener,pearjuice,PearSweet

1/2oz 42 0 11 0 10 0 0 1

Sweetener,saccharin,NectaSweet

1tablet 0 0 0 0 0 0 0 20

Sweetener,Sucanat,granulatedcanejuice

1tbsp 82 0 20 0 20 0 0 13

Sweetener,sucralose,Splenda

1packet

0 0 1 0 0 0 0

Syrup,AlmondRoca,withSplenda

1floz 0 0 0 0 0 0 0 5

Item ServingSize


SatFat

Sodium

Syrup,almond,withSplenda

1floz 0 0 0 0 0 0 0 20

Syrup,blackcherry,withSplenda

1floz 0 0 0 0 0 0 0 15

Syrup,blueberry,fruit-sweetened

1/2floz 30 0 8 1 7 0 0 3

Syrup,cane,with15%maple

1tbsp 58 0 15 0 14 0 0 22

Syrup,caramel,withSplenda

1floz 0 0 0 0 0 0 0 20

Syrup,chocolate,withSplenda

1floz 0 0 0 0 0 0 0 15

Syrup,coconut,withSplenda

1floz 0 0 0 0 0 0 0 5

Syrup,coffee,withSplenda

1floz 0 0 1 0 1 0 0 5

Syrup,corn,dark

1tbsp 60 0 16 0 6 0 0 33

Syrup,corn,light

1tbsp 59 0 16 0 6 0 0 13

Syrup,dietetic

1tbsp 8 0 10 1 0 0 0 4

Syrup,Englishtoffee,withSplenda

1floz 0 0 0 0 0 0 0 20

Syrup,Frenchvanilla,withSplenda

1floz 0 0 1 0 1 0 0 5

Syrup,grenadine

1tbsp 56 0 14 0 10 0 0 6

Syrup,hazelnut,withSplenda

1floz 0 0 0 0 0 0 0 20

Syrup,Irishcream,withSplenda

1floz 0 0 0 0 0 0 0 20

Syrup,lemon,withSplenda

1floz 0 0 0 0 0 0 0 5

Syrup,lime,withSplenda

1floz 0 0 0 0 0 0 0 5

Syrup,maple

1tbsp 55 0 14 0 12 0 0 2

Syrup, 1/2floz 30 0 8 1 7 0 0 3

marionberry,fruit-sweetenedSyrup,Nesquik,chocolate,calcium-fortified

11/3oz 100 0 25 1 23 0 0 55

Syrup,orange,withSplenda

1floz 0 0 0 0 0 0 0 5

Item ServingSize


SatFat

Sodium

Syrup,pancake

1tbsp 49 0 13 0 5 0 0 17

Syrup,pancake,reducedcalorie

1tbsp 35 0 9 0 7 0 0 37

Syrup,pancake,with2%maple

1tbsp 56 0 15 0 9 0 0 13

Syrup,pancake,withbutter

1tbsp 62 0 16 0 11 0 0 21

Syrup,peach,withSplenda

1floz 0 0 1 0 1 0 0 5

Syrup,peppermint,

1floz 0 0 0 0 0 0 0 5

withSplendaSyrup,raspberry,fruit-sweetened

1/2floz 30 0 8 1 7 0 0 3

Syrup,raspberry,withSplenda

1floz 0 0 0 0 0 0 0 15

Syrup,sorghum

1tbsp 61 0 16 0 16 0 0 2

Syrup,strawberry,withSplenda

1floz 0 0 0 0 0 0 0 5

Syrup,strawberry,fruit-sweetened

1/2ounce

30 0 8 1 7 0 0 3

Syrup,vanilla,withSplenda

1floz 0 0 0 0 0 0 0 15

Syrup,vanillabean,withSplenda

1floz 0 0 0 0 0 0 0 5

Syrup,vanilla,withSplenda

1floz 0 0 0 0 0 0 0 15

Syrup,watermelon,withSplenda

1floz 0 0 0 0 0 0 0 5

Syrup,whitechocolate,withSplenda

1floz 0 0 0 0 0 0 0 5

VEGETABLESItem Serving


FatSatFat

Sodium

Artichokes,French,cookedfromfrozenwithsalt,drained

3oz 38 3 8 4 1 0.4 0.1 246

Artichokes,French,fresh

3oz 40 3 9 5 1 0.1 0.0 80

Artichokes,French,hearts,cooked,drained

3oz 45 2 10 7 1 0.3 0.1 51

Artichokes,globe,cooked,drained

3oz 45 2 10 7 1 0.3 0.1 51

Artichokes,globe,cookedfromfrozenwithsalt,drained

3oz 38 3 8 4 1 0.4 0.1 246

Artichokes,globe,

3oz 40 3 9 5 1 0.1 0.0 80

freshAsparagus,cooked,drained

3oz 19 2 3 2 1 0.2 0.0 12

Asparagus,cookedfromfrozen,drained

3oz 15 3 2 1 0 0.4 0.1 3

Asparagus,fresh

3oz 17 2 3 2 2 0.1 0.0 2

Asparagus,speartips,fresh

3oz 17 2 3 2 2 0.1 0.0 2

Asparagus,spears,cooked,drained

3oz 19 2 3 2 1 0.2 0.0 12

Asparagus,spears,cookedfromfrozen,drained

3oz 15 3 2 1 0 0.4 0.1 3

Bambooshoots,fresh

3oz 23 2 4 2 3 0.3 0.1 3

Beets,cookedwithsalt,drained

3oz 37 1 8 2 7 0.2 0.0 242

Beets,fresh

3oz 37 1 8 2 6 0.1 0.0 66

Bhindi,cooked,drained

3oz 19 2 4 2 2 0.2 0.0 5

Bhindi,cookedfromfrozen,drained

3oz 24 2 5 2 2 0.3 0.1 3

Bhindi,cookedwithsalt,drained

3oz 19 2 4 2 2 0.2 0.0 205

Bhindi,fresh

3oz 26 2 6 3 1 0.1 0.0 7

Borage,fresh

3oz 18 2 3 1 1 0.6 0.1 68

Broccoli,cooked,drained

3oz 30 2 6 3 1 0.3 0.1 35

Broccoli,cookedwithsalt,drained

3oz 30 2 6 3 1 0.3 0.1 223

Broccoli,fresh

3oz 29 2 6 2 1 0.3 0.0 28

Item ServingSize


SatFat

Sodium

Broccoli,frozen

3oz 22 2 4 3 1 0.2 0.0 20

Broccoli,gailan,cooked

3oz 19 1 3 2 1 0.6 0.1 6

Broccoliraab,cooked

3oz 28 3 3 2 0 0.4 0.1 48

Broccoliraab,fresh

3oz 19 3 2 2 0 0.4 0.0 28

Broccolispears,cookedfromfrozenwithsalt,drained

3oz 24 3 5 3 1 0.1 0.0 221

Broccolispears,cookedfromfrozen,drained

3oz 24 3 5 3 1 0.1 0.0 20

Broccolispears,fresh

3oz 29 2 6 2 1 0.3 0.0 28

Brusselssprouts,cooked,drained

3oz 31 2 6 2 1 0.4 0.1 18

Brusselssprouts,cookedfromfrozen,drained

3oz 36 3 7 3 2 0.3 0.1 13

Brusselssprouts,cookedfromfrozenwithsalt,drained

3oz 36 3 7 3 2 0.3 0.1 220

Brussels 3oz 31 2 6 2 1 0.4 0.1 218

sprouts,cookedwithsalt,drainedBrusselssprouts,fresh

3oz 37 3 8 3 2 0.3 0.1 21

Burdockroot,cooked,drained

3oz 75 2 18 2 3 0.1 0.0 3

Burdockroot,fresh

3oz 61 1 15 3 2 0.1 0.0 4

Cabbage,bokchoy,cooked,drained

3oz 10 1 2 1 1 0.1 0.0 29

Cabbage,bokchoy,cookedwithsalt,drained

3oz 10 1 2 1 1 0.1 0.0 230

Cabbage,bokchoy,fresh

3oz 11 1 2 1 1 0.2 0.0 55

Cabbage,Chinesechard,cooked,drained

3oz 10 1 2 1 1 0.1 0.0 29

Cabbage,Chinesechard,fresh

3oz 11 1 2 1 1 0.2 0.0 55

Cabbage,cooked,

3oz 20 1 5 2 2 0.1 0.0 7

drainedCabbage,cookedwithsalt,drained

3oz 20 1 5 2 2 0.1 0.0 217

Cabbage,fresh

3oz 21 1 5 2 3 0.1 0.0 15

Cabbage,kale,borecole,cooked,drained

3oz 24 2 5 2 1 0.3 0.0 20

Item ServingSize


SatFat

Sodium

Cabbage,kale,cooked,drained

3oz 24 2 5 2 1 0.3 0.0 20

Cabbage,kale,cookedfromfrozen,drained

3oz 26 2 4 2 1 0.4 0.1 13

Cabbage,kale,cookedfromfrozenwithsalt,drained

3oz 26 2 4 2 1 0.4 0.1 213

Cabbage,kale,

3oz 24 2 5 2 1 0.3 0.0 220

cookedwithsalt,drainedCabbage,kohlrabi,cooked,drained

3oz 25 2 6 1 2 0.1 0.0 18

Cabbage,kohlrabi,cookedwithsalt,drained

3oz 25 2 6 1 2 0.1 0.0 218

Cabbage,kohlrabi,fresh

3oz 23 1 5 3 2 0.1 0.0 17

Cabbage,mustard,salted

3oz 24 1 5 3 1 0.1 0.0 609

Cabbage,napa,cookedwithsalt,drained

3oz 12 1 2 1 0 0.1 0.0 208

Cabbage,pakchoi,cooked,drained

3oz 10 1 2 1 1 0.1 0.0 29

Cabbage,pakchoi,cookedwithsalt,drained

3oz 10 1 2 1 1 0.1 0.0 230

Cabbage,pakchoi,fresh

3oz 11 1 2 1 1 0.2 0.0 55

Cabbage,petsai,

3oz 12 1 2 1 0 0.1 0.0 208

cookedwithsalt,drainedCabbage,petsai,fresh

3oz 14 1 3 1 1 0.2 0.0 8

Cabbage,pickled,Japanesestyle

3oz 26 1 5 3 1 0.1 0.0 235

Cabbage,red,cookedwithsalt,drained

3oz 25 1 6 2 3 0.1 0.0 207

Cabbage,red,fresh

3oz 26 1 6 2 3 0.1 0.0 23

Cabbage,savoy,cookedwithsalt,drained

3oz 20 2 5 2 2 0.1 0.0 221

Cabbage,savoy,fresh

3oz 23 2 5 3 2 0.1 0.0 24

Cabbage,Scotchkale,cookedwithsalt,drained

3oz 24 2 5 2 1 0.3 0.0 239

Cabbage,Scotchkale,fresh

3oz 36 2 7 1 2 0.5 0.1 60

Cabbage,wong

3oz 12 1 2 1 0 0.1 0.0 208

bok,cookedwithsalt,drained

Item ServingSize


SatFat

Sodium

Cactus,nopales,cooked

3oz 13 1 3 2 1 0.0 0.0 17

Cactus,nopales,fresh

3oz 14 1 3 2 1 0.1 0.0 18

Cardoon,fresh

3oz 14 1 3 1 1 0.1 0.0 145

Carrots,cooked,drained

3oz 30 1 7 3 3 0.2 0.0 49

Carrots,cookedfromfrozen,drained

3oz 31 0 7 3 3 0.6 0.1 50

Carrots,cookedfromfrozenwithsalt,drained

3oz 31 0 7 3 3 0.6 0.1 251

Carrots,cookedwithsalt,drained

3oz 30 1 7 3 3 0.2 0.0 257

Carrots, 3oz 35 1 8 2 4 0.2 0.0 59

freshCarrots,fresh,baby

3oz 30 1 7 2 4 0.1 0.0 66

Carrots,frozen

3oz 31 1 7 3 4 0.4 0.0 58

Cassava,fresh

3oz 136 1 32 2 1 0.2 0.1 12

Cattail,narrowleafshoots,NorthernPlains

3oz 21 1 4 4 0 0.0 0.0 93

Cauliflower,cooked,drained

3oz 20 2 3 2 2 0.4 0.1 13

Cauliflower,cookedfromfrozen,drained

3oz 16 1 3 2 1 0.2 0.0 15

Cauliflower,cookedfromfrozenwithsalt,drained

3oz 14 1 3 2 0 0.2 0.0 216

Cauliflower,cookedwithsalt,drained

3oz 20 2 3 2 2 0.4 0.1 206

Cauliflower,fresh

3oz 21 2 4 2 2 0.2 0.1 26

Cauliflower,frozen

3oz 20 2 4 2 2 0.2 0.0 20

Cauliflower,green,

3oz 26 3 5 3 3 0.3 0.0 20

freshCeleriac,fresh

3oz 36 1 8 2 1 0.3 0.1 85

Celery,fresh

3oz 15 1 4 2 0 0.0 0.0 77

Chickoryroot,fresh

3oz 61 1 15 1 7 0.2 0.0 43

Chilepeppers,banana,fresh

1oz 8 0 2 1 1 0.1 0.0 4

Chilepeppers,green,hot,fresh

1oz 12 1 3 0 2 0.1 0.0 2

Chilipeppers,jalapeño,fresh

1oz 9 0 2 1 1 0.2 0.0 0

Chilepeppers,serrano,fresh

1oz 10 1 2 1 1 0.1 0.0 3

Item ServingSize


SatFat

Sodium

Chilipeppers,red,hot,fresh

1oz 12 1 3 0 2 0.1 0.0 3

Corn,white,steamed,Navajo

3oz 328 8 64 14 5 4.4 0.7 3

Corn,white,sweet,cookedfromfrozenwithsalt,drained

3oz 80 3 19 2 2 0.6 0.1 204

Corn,white,sweet,cookedfromfrozen,drained

3oz 80 3 19 2 2 0.6 0.1 3

Corn,white,sweet,kernels

3oz 73 3 16 2 3 1.0 0.2 13

Corn,white,sweet,kernels,cooked,drained

3oz 82 3 18 2 7 1.2 0.2 3

Corn,white,sweet,kernels,cookedfromfrozen,drained

3oz 68 2 17 2 3 0.4 0.1 4

Corn,white,sweet,kernels,

3oz 68 2 17 2 3 0.4 0.1 208

cookedfromfrozenwithsalt,drainedCorn,white,sweet,kernels,cookedwithsalt,drained

3oz 82 3 18 2 7 1.2 0.2 215

Corn,yellow,sweet,kernels,cooked,drained

3oz 82 3 18 2 4 1.3 0.2 1

Corn,yellow,sweet,cookedfromfrozen,drained

3oz 79 3 19 2 3 0.6 0.1 3

Corn,yellow,sweet,kernels,cookedfromfrozenwithsalt,drained

3oz 67 2 16 2 3 0.6 0.1 208

Corn,yellow,sweet,

3oz 82 3 18 2 4 1.3 0.2 215

kernels,cookedwithsalt,drainedCorn,yellow,sweet,kernels,fresh

3oz 73 3 16 2 5 1.1 0.3 13

Corn,yellow,sweet,kernels,frozen

3oz 83 3 20 2 3 0.7 0.1 4

Cucumber,fresh

3oz 13 1 3 1 2 0.0 0.0 0

Item ServingSize


SatFat

Sodium

Cucumber,withskin,fresh

3oz 13 1 3 0 1 0.1 0.0 2

Cucumber,withoutskin,fresh

3oz 10 1 2 1 1 0.1 0.0 2

Dasheen,cooked

3oz 121 0 29 4 0 0.1 0.0 13

Dasheen,cookedwithsalt

3oz 121 0 29 4 0 0.1 0.0 213

Dasheen,fresh

3oz 95 1 22 3 0 0.2 0.0 9

Eggplant, 3oz 28 1 7 2 3 0.2 0.0 203

cookedwithsalt,drainedEggplant,fresh

3oz 20 1 5 3 2 0.2 0.0 2

Garlic,cloves,fresh

1oz 45 2 10 1 0 0.2 0.0 5

Goboroot,cooked,drained

3oz 75 2 18 2 3 0.1 0.0 3

Goboroot,fresh

3oz 61 1 15 3 2 0.1 0.0 4

Gourd,wax,cooked,drained

3oz 12 0 3 1 1 0.2 0.0 91

Greens,arugula,fresh

3oz 21 2 3 1 2 0.6 0.1 23

Greens,balsampear,cooked,drained

3oz 29 3 6 2 1 0.2 0.0 11

Greens,bathualeaf,cookedwithsalt,drained

3oz 27 3 4 2 1 0.6 0.0 225

Greens,bathualeaf,cooked,drained

3oz 27 3 4 2 1 0.6 0.0 25

Greens,beet,cooked,drained

3oz 23 2 5 2 1 0.2 0.0 205

Greens,beet,cookedwithsalt,drained

3oz 23 2 5 2 1 0.2 0.0 405

Greens,beet,fresh

3oz 19 2 4 3 0 0.1 0.0 192

Greens,benoiltree,cooked,drained

3oz 51 4 9 2 1 0.8 0.1 8

Greens,bittercucumber,cooked,drained

3oz 29 3 6 2 1 0.2 0.0 11

Greens,bittergourd,cooked,drained

3oz 29 3 6 2 1 0.2 0.0 11

Greens,bittermelon,cooked,drained

3oz 29 3 6 2 1 0.2 0.0 11

Greens,chicory,fresh

3oz 20 1 4 3 1 0.3 0.1 38

Greens,collard,cooked,

3oz 22 2 4 2 0 0.3 0.0 14

drained

Item ServingSize


SatFat

Sodium

Greens,collard,cookedfromfrozen,drained

3oz 31 3 6 2 0 0.3 0.1

Greens,collard,cookedfromfrozenwithsalt,drained

3oz 31 3 6 2 0 0.3 0.0

Greens,collard,cookedwithsalt,drained

3oz 22 2 4 2 0 0.3 0.0

Greens,collard,fresh

3oz 26 2 5 3 0 0.4 0.1

Greens,curlyendive,fresh

3oz 14 1 3 3 0 0.2 0.0

Greens,dandelion,cooked,drained

3oz 28 2 5 2 0 0.5 0.1

Greens,dandelion,fresh

3oz 38 2 8 3 1 0.6 0.1

Greens,dasheenleaf,fresh

3oz 36 4 6 3 3 0.6 0.1

Greens,drumsticktree,cooked,drained

3oz 51 4 9 2 1 0.8 0.1

Greens,endive,fresh

3oz 14 1 3 3 0 0.2 0.0

Greens,escarole,fresh

3oz 14 1 3 3 0 0.2 0.0

Greens,gardencress,

3oz 20 2 3 1 3 0.5 0.0

cooked,drainedGreens,gardencress,cookedwithsalt,drained

3oz 20 2 3 1 3 0.5 0.0

Greens,gardencress,fresh

3oz 27 2 5 1 4 0.6 0.0

Greens,garlandchrysanthemum,cooked,drained

3oz 17 1 4 2 2 0.1 0.0

Greens,goosefoot,cooked,drained

3oz 27 3 4 2 1 0.6 0.0

Greens,grapeleaf,fresh

3oz 79 5 15 9 5 1.8 0.3

Greens,horseradishtree,cooked,drained

3oz 51 4 9 2 1 0.8 0.1

Greens,jute,cooked,drained

3oz 31 3 6 2 1 0.2 0.0

Greens,jute,cookedwithsalt,drained

3oz 31 3 6 2 1 0.2 0.0

Greens,karela,cooked,drained

3oz 29 3 6 2 1 0.2 0.0

Greens,lambsquarters,cooked,drained

3oz 27 3 4 2 1 0.6 0.0


Size Fat FatGreens,lambsquarters,cookedwithsalt,drained

3oz 27 3 4 2 1 0.6 0.0 225

Greens,moringa,cooked,drained

3oz 51 4 9 2 1 0.8 0.1 8

Greens,mustard,cooked,drained

3oz 13 2 2 2 0 0.2 0.0 14

Greens,mustard,cookedfromfrozen,drained

3oz 16 2 3 2 0 0.2 0.0 21

Greens,mustard,cookedfromfrozenwithsalt,drained

3oz 16 2 3 2 0 0.2 0.0 222

Greens,mustard,cookedwithsalt,drained

3oz 13 2 2 2 0 0.2 0.0 214

Greens,mustard,fresh

3oz 22 2 4 3 1 0.2 0.0 21

Greens, 3oz 17 2 3 1 1 0.3 0.1 15

pokeberryshoots,cooked,drainedGreens,pumpkin,cooked,drained

3oz 18 2 3 2 1 0.2 0.1 7

Greens,pumpkin,cookedwithsalt,drained

3oz 18 2 3 2 1 0.2 0.1 207

Greens,radicchio,fresh

3oz 20 1 4 1 1 0.2 0.1 19

Greens,red-leafchicory,fresh

3oz 20 1 4 1 1 0.2 0.1 19

Greens,silverbeet,cooked,drained

3oz 17 2 4 2 1 0.1 0.0 152

Greens,silverbeet,fresh

3oz 16 2 3 1 1 0.2 0.0 181

Greens,sweetpotato,steamed

3oz 29 2 6 2 5 0.3 0.1 11

Greens,sweetpotato,steamedwithsalt

3oz 29 2 6 2 5 0.3 0.1 212

Greens, 3oz 17 2 4 2 1 0.1 0.0 152

Swisschard,cooked,drainedGreens,Swisschard,fresh

3oz 16 2 3 1 1 0.2 0.0 181

Greens,taroleaf,fresh

3oz 36 4 6 3 3 0.6 0.1 3

Greens,turnip,cooked,drained

3oz 17 1 4 3 0 0.2 0.0 25

Greens,turnip,cookedfromfrozen,drained

3oz 25 3 4 3 1 0.4 0.1 13

Item ServingSize


SatFat

Sodium

Greens,turnip,cookedfromfrozenwithsalt,drained

3oz 25 3 4 3 1 0.4 0.1 213

Greens,turnip,cookedwithsalt,

3oz 17 1 4 3 0 0.2 0.0 225

drainedGreens,turnip,fresh

3oz 27 1 6 3 1 0.3 0.1 34

Greens,watercress,fresh

3oz 9 2 1 0 0 0.1 0.0 35

Hashbrowns,plain,preparedfromfrozen

3oz 185 3 24 2 1 9.8 3.8 29

Jicama,fresh

3oz 32 1 7 4 2 0.1 0.0 3

Kale,Chinese,cooked

3oz 19 1 3 2 1 0.6 0.1 6

Lady’sfingers,cooked,drained

3oz 19 2 4 2 2 0.2 0.0 5

Lady’sfingers,cookedfromfrozen,drained

3oz 24 2 5 2 2 0.3 0.1 3

Lady’sfingers,cookedfromfrozenwithsalt,drained

3oz 24 2 5 2 2 0.3 0.1 203

Lady’sfingers,cookedwithsalt,

3oz 19 2 4 2 2 0.2 0.0 205

drainedLady’sfingers,fresh

3oz 26 2 6 3 1 0.1 0.0 7

Lady’sfingers,frozen

3oz 26 1 6 2 3 0.2 0.1 3

Leeks,bulb&lowerleaf,cooked,drained

3oz 26 1 6 1 2 0.2 0.0 9

Leeks,bulb&lowerleaf,cookedwithsalt,drained

3oz 26 1 6 1 2 0.2 0.0 209

Leeks,bulb&lowerleaf,fresh

3oz 52 1 12 2 3 0.3 0.0 17

Lettuce,bibb,fresh

3oz 11 1 2 1 1 0.2 0.0 4

Lettuce,Boston,fresh

3oz 11 1 2 1 1 0.2 0.0 4

Lettuce,butterhead,fresh

3oz 11 1 2 1 1 0.2 0.0 4

Lettuce,crisphead,fresh

3oz 12 1 3 1 2 0.1 0.0 9

Lettuce,greenleaf,fresh

3oz 13 1 2 1 1 0.1 0.0 24

Lettuce, 3oz 12 1 3 1 2 0.1 0.0 9

iceberg,freshLettuce,romaine,fresh

3oz 14 1 3 2 1 0.3 0.0 7

Lotusroot,cooked,drained

3oz 56 1 14 3 0 0.1 0.0 38

Manioc,fresh

3oz 136 1 32 2 1 0.2 0.1 12

Item ServingSize


SatFat

Sodium

Mushrooms,brown,fresh

3oz 19 2 4 1 1 0.1 0.0 5

Mushrooms,cooked,drained

3oz 24 2 4 2 2 0.4 0.1 2

Mushrooms,cookedwithsalt,drained

3oz 24 2 4 2 2 0.4 0.1 202

Mushrooms,crimini,fresh

3oz 19 2 4 1 1 0.1 0.0 5

Mushrooms,enoki,fresh

3oz 31 2 7 2 0 0.2 0.0 3

Mushrooms,fresh

3oz 19 3 3 1 2 0.3 0.0 4

Mushrooms,goldenneedle,fresh

3oz 31 2 7 2 0 0.2 0.0 3

Mushrooms,henofthewoods,fresh

3oz 26 2 6 2 2 0.2 0.0 1

Mushrooms,Italian,fresh

3oz 19 2 4 1 1 0.1 0.0 5

Mushrooms,maitake,fresh

3oz 26 2 6 2 2 0.2 0.0 1

Mushrooms,morel,fresh

3oz 26 3 4 2 0 0.5 0.1 18

Mushrooms,oyster,fresh

3oz 28 3 5 2 1 0.3 0.0 15

Mushrooms,portobella,sliced,grilled

3oz 25 3 4 2 2 0.5 0.1 9

Mushrooms,ram’shead,fresh

3oz 26 2 6 2 2 0.2 0.0 1

Mushrooms,sheep’shead,fresh

3oz 26 2 6 2 2 0.2 0.0 1

Mushrooms,shiitake,cooked

3oz 48 1 12 2 0 0.2 0.1 3

Mushrooms,shiitake,cookedwithsalt

3oz 48 1 12 2 0 0.2 0.1 204

Mushrooms,shitake,sliced,stir-fried

3oz 33 3 7 3 0 0.3 0.0 4

Mushrooms,white,

3oz 30 3 5 2 0 0.4 0.1 14

microwavedMushrooms,white,sliced,stir-fried

3oz 22 3 3 2 0 0.3 0.0 10

Natto,fermentedsoybeans

3oz 180 15 12 5 4 9.4 1.4 6

Okra,cooked,drained

3oz 19 2 4 2 2 0.2 0.0 5

Okra,cookedfromfrozen,drained

3oz 24 2 5 2 2 0.3 0.1 3

Okra,cookedfromfrozenwithsalt,drained

3oz 24 2 5 2 2 0.3 0.1 203

Item ServingSize


SatFat

Sodium

Okra,cookedwithsalt,drained

3oz 19 2 4 2 2 0.2 0.0 205

Okra,fresh

3oz 26 2 6 3 1 0.1 0.0 7

Okra,frozen

3oz 26 1 6 2 3 0.2 0.1 3

Olives,black,canned

5oz 161 1 9 4 0 15.0 2.0 1221

Olives,black,jumbo,canned

5oz 113 1 8 4 0 9.6 1.3 1257

Olives,green,pickled,canned

1oz 44 0 1 1 0 4.6 0.6 654

Onion,cookedfromfrozen,drained

3oz 24 1 6 2 2 0.1 0.0 10

Onion,cookedwithsalt,drained

3oz 36 1 8 1 4 0.2 0.0 203

Onion,green,tops&bulb,fresh

1oz 10 1 2 1 1 0.1 0.0 5

Onion,green,topsonly,fresh

1oz 8 0 2 0 1 0.1 0.0 5

Onion,pearl,cooked,drained

3oz 37 1 9 1 4 0.2 0.0 3

Onion,pearl,fresh

3oz 34 1 8 1 4 0.1 0.0 3

Onion,red,cooked,

3oz 37 1 9 1 4 0.2 0.0 3

drainedOnion,red,fresh

3oz 34 1 8 1 4 0.1 0.0 3

Onion,scallions,tops&bulb,fresh

1oz 10 1 2 1 1 0.1 0.0 5

Onion,Vidalia,cooked,drained

3oz 37 1 9 1 4 0.2 0.0 3

Onion,Vidalia,fresh

3oz 34 1 8 1 4 0.1 0.0 3

Onion,WallaWalla,cooked,drained

3oz 37 1 9 1 4 0.2 0.0 3

Onion,WallaWalla,fresh

3oz 34 1 8 1 4 0.1 0.0 3

Onion,white,cooked,drained

3oz 37 1 9 1 4 0.2 0.0 3

Onion,white,fresh

3oz 34 1 8 1 4 0.1 0.0 3

Onion,whole,cookedfromfrozen,

3oz 24 1 6 1 2 0.0 0.0 7

drainedOnion,whole,cookedfromfrozenwithsalt,drained

3oz 22 1 5 1 2 0.0 0.0 207

Onion,whole,frozen

3oz 30 1 7 1 3 0.1 0.0 9

Item ServingSize


SatFat

Sodium

Onion,yellow,cooked,drained

3oz 37 1 9 1 4 0.2 0.0 3

Onion,yellow,fresh

3oz 34 1 8 1 4 0.1 0.0 3

Palmhearts,fresh

3oz 98 2 22 1 15 0.2 0.0 12

Parsnips,cookedwithsalt,drained

3oz 60 1 14 3 4 0.3 0.0 209

Parsnips,fresh

3oz 64 1 15 4 4 0.3 0.0 9

Peppers,bell,green,sweet,cooked,

3oz 24 1 6 1 3 0.2 0.0 2

drainedPeppers,bell,green,sweet,cookedwithsalt,drained

3oz 22 1 5 1 3 0.2 0.0 202

Potatoes,microwavedinskin,peeled,salted

3oz 85 2 20 1 2 0.1 0.0 207

Potatoes,peeled,cooked

3oz 73 1 17 2 1 0.1 0.0 4

Potatoes,peeled,cookedwithsalt

3oz 73 1 17 2 1 0.1 0.0 205

Potatoes,red,withskin,baked

3oz 76 2 17 2 1 0.1 0.0 10

Potatoes,roasted

3oz 120 3 27 2 2 0.2 0.0 9

Potatoes,russet,withskin,baked

3oz 82 2 18 2 1 0.1 0.0 12

Potatoes,skin,baked

3oz 168 4 39 7 1 0.1 0.0 18

Potatoes,skin,bakedwithsalt

3oz 168 4 39 7 1 0.1 0.0 218

Potatoes, 3oz 66 2 15 3 1 0.1 0.0 12

skin,fromcookedpotatoPotatoes,skin,fromcookedpotato,salted

3oz 66 2 15 3 1 0.1 0.0 213

Potatoes,skin,frommicrowavedpotato

3oz 112 4 25 5 1 0.1 0.0 14

Potatoes,skin,frommicrowavedpotato,salted

3oz 112 4 25 5 1 0.1 0.0 214

Pumpkin,cooked,drained

3oz 17 1 4 1 1 0.1 0.0 1

Radishes,daikon,cookedwithsalt,drained

3oz 14 1 3 1 2 0.2 0.1 212

Radishes,fresh

3oz 14 1 3 1 2 0.1 0.0 33

Item ServingSize


SatFat

Sodium

Radishes,icicle,cookedwithsalt,drained

3oz 14 1 3 1 2 0.2 0.1 212

Radishes,Oriental,cooked,drained

3oz 14 1 3 1 2 0.2 0.1 11

Radishes,wasabi,cookedwithsalt,drained

3oz 14 1 3 1 2 0.2 0.1 212

Rutabaga,cooked,drained

3oz 33 1 7 2 5 0.2 0.0 17

Rutabaga,fresh

3oz 31 1 7 2 5 0.2 0.0 17

Salsify,cooked,drained

3oz 58 2 13 3 2 0.1 0.0 14

Seaweed,agar,fresh

3oz 22 0 6 0 0 0.0 0.0 8

Seaweed,carrageen,fresh

3oz 42 1 10 1 1 0.1 0.0 57

Seaweed,Irishmoss,fresh

3oz 42 1 10 1 1 0.1 0.0 57

Seaweed,kelp,fresh

3oz 37 1 8 1 1 0.5 0.2 198

Seaweed,laver,fresh

3oz 30 5 4 0 0 0.2 0.1 41

Seaweed,oarweed,fresh

3oz 37 1 8 1 1 0.5 0.2 198

Seaweed,wakame,fresh

3oz 38 3 8 0 1 0.5 0.1 741

Spinach,cooked,drained

3oz 20 3 3 2 0 0.2 0.0 60

Spinach,cookedfromfrozen,drained

3oz 29 3 4 3 0 0.7 0.1 82

Spinach,cookedfromfrozenwithsalt

3oz 29 3 4 3 0 0.7 0.0 274

Spinach,cookedwithsalt,drained

3oz 20 3 3 2 0 0.2 0.0 260

Spinach,fresh

3oz 20 2 3 2 0 0.3 0.1 67

Spinach,leaf,frozen

3oz 25 3 4 2 1 0.5 0.0 63

Squash,acorn,bakedwithsalt

3oz 48 1 12 4 3 0.1 0.0 204

Squash,acorn,cookedwithsalt

3oz 29 1 7 2 3 0.1 0.0 203

Squash,acorn,fresh

3oz 34 1 9 1 2 0.1 0.0 3

Squash,bittercucumber,cooked,drained

3oz 16 1 4 2 2 0.2 0.0 5

Squash,bittergourd,cooked,drained

3oz 16 1 4 2 2 0.2 0.0 5

Squash,bittermelon,cooked,drained

3oz 16 1 4 2 2 0.2 0.0 5

Squash,brionne,fresh

3oz 16 1 4 1 1 0.1 0.0 2

Item ServingSize


SatFat

Sodium

Squash,butternut,bakedwithsalt

3oz 34 1 9 3 2 0.1 0.0 204

Squash,butternut,cookedfromfrozenwithsalt

3oz 33 1 9 3 3 0.1 0.0 202

Squash, 3oz 38 1 10 2 2 0.1 0.0 3

butternut,freshSquash,crookneck,cookedfromfrozen,drained

3oz 21 1 5 1 2 0.2 0.0 5

Squash,crookneck,cookedfromfrozenwithsalt,drained

3oz 21 1 5 1 2 0.2 0.0 206

Squash,crookneck,fresh

3oz 16 1 3 1 3 0.2 0.1 2

Squash,hubbard,bakedwithsalt

3oz 43 2 9 2 2 0.5 0.1 207

Squash,hubbard,cooked

3oz 26 1 5 2 2 0.3 0.1 4

Squash,mango,fresh

3oz 16 1 4 1 1 0.1 0.0 2

Squash,scallop,cooked,drained

3oz 14 1 3 2 1 0.1 0.0 1

Squash,scallop,cookedwithsalt,drained

3oz 14 1 3 2 1 0.1 0.0 201

Squash,spaghetti,bakedor

3oz 23 1 5 1 2 0.2 0.1 15

cooked,drainedSquash,spaghetti,bakedwithsalt,drained

3oz 23 1 5 1 2 0.2 0.1 216

Squash,straightneck,cooked,drained

3oz 20 1 3 1 2 0.3 0.1 1

Squash,straightneck,cookedfromfrozen,drained

3oz 21 1 5 1 2 0.2 0.0 5

Squash,straightneck,cookedfromfrozenwithsalt,drained

3oz 21 1 5 1 2 0.2 0.0 206

Squash,straightneck,cookedwithsalt,drained

3oz 16 1 3 1 2 0.3 0.1 201

Squash,straightneck,fresh

3oz 16 1 3 1 3 0.2 0.1 2

Squash,summer,alltypes,cooked,drained

3oz 17 1 4 1 2 0.3 0.1 1

Item ServingSize


SatFat

Sodium

Squash,summer,alltypes,cookedwithsalt,drained

3oz 17 1 4 1 2 0.3 0.1 201

Squash,summer,alltypes,fresh

3oz 14 1 3 1 2 0.2 0.0 2

Squash,vegetablepear,fresh

3oz 16 1 4 1 1 0.1 0.0 2

Squash,winter,alltypes,baked

3oz 31 1 8 2 3 0.3 0.1 1

Squash,winter,alltypes,bakedwithsalt

3oz 33 1 7 2 3 0.5 0.1 201

Squash,winter,alltypes,fresh

3oz 29 1 7 1 2 0.1 0.0 3

Squash,xoxo,fresh

3oz 16 1 4 1 1 0.1 0.0 2

Squash,zucchini,withskin,cooked,drained

3oz 13 1 2 1 2 0.3 0.1 3

Squash,zucchini,withskin,cookedfromfrozen,drained

3oz 14 1 3 1 1 0.1 0.0 2

Squash,zucchini,withskin,cookedfromfrozenwithsalt,drained

3oz 12 1 3 1 1 0.1 0.0 202

Squash,zucchini,withskin,cookedwithsalt,drained

3oz 13 1 2 1 2 0.3 0.1 203

Squash,zucchini,withskin,fresh

3oz 14 1 3 1 2 0.3 0.1 7

Squash,zucchini,withskin,frozen

3oz 14 1 3 1 1 0.1 0.0 2

Sweetpotatoes,darkorange,bakedfromfrozen

3oz 85 1 20 2 8 0.1 0.0 7

Sweet 3oz 85 1 20 2 10 0.1 0.0 207

potatoes,darkorange,bakedfromfrozenwithsaltSweetpotatoes,darkorange,bakedinskin,peeled

3oz 77 2 18 3 6 0.1 0.0 31

Item ServingSize


SatFat

Sodium

Sweetpotatoes,darkorange,bakedinskinwithsalt

3oz 78 2 18 3 9 0.1 0.0 209

Sweetpotatoes,darkorange,cookedwithoutskin

3oz 65 1 15 2 5 0.1 0.0 23

Sweetpotatoes,darkorange,fresh

3oz 73 1 17 3 4 0.0 0.0 47

Sweetpotatoes,darkorange,peeled,cookedwithsalt

3oz 65 1 15 2 5 0.1 0.0 224

Takenoko,fresh

3oz 23 2 4 2 3 0.3 0.1 3

Taro,cooked

3oz 121 0 29 4 0 0.1 0.0 13

Taro,cookedwithsalt

3oz 121 0 29 4 0 0.1 0.0 213

Taro,fresh 3oz 95 1 22 3 0 0.2 0.0 9Tomatillo,fresh

3oz 27 1 5 2 3 0.9 0.1 1

Tomatoes,green,cooked,fried

3oz 168 3 11 1 3 12.8 2.7 79

Tomatoes,green,fresh

3oz 20 1 4 1 3 0.2 0.0 11

Tomatoes,Italian/plum,fresh

3oz 15 1 3 1 2 0.2 0.0 4

Tomatoes,red,cherry,fresh

3oz 15 1 3 1 2 0.2 0.0 4

Tomatoes,red,cookedfromfresh

3oz 15 1 3 1 2 0.1 0.0 9

Tomatoes,red,cookedwith

3oz 15 1 3 1 2 0.1 0.0 210

saltTomatoes,red,fried

3oz 142 2 10 1 7 10.7 2.3 65

Tomatoes,roma,fresh,year-roundaverage,fresh

3oz 15 1 3 1 2 0.2 0.0 4

Tungsun,fresh

3oz 23 2 4 2 3 0.3 0.1 3

Turnips,cooked,drained

3oz 19 1 4 2 3 0.1 0.0 14

Turnips,cookedfromfrozen,drained

3oz 20 1 4 2 2 0.2 0.0 31

Turnips,cookedfromfrozenwithsalt,drained

3oz 18 1 3 2 1 0.2 0.0 231

Turnips,cookedwithsalt,drained

3oz 19 1 4 2 3 0.1 0.0 243

Turnips,fresh

3oz 24 1 5 2 3 0.1 0.0 57

Item ServingSize


SatFat

Sodium

Turnips,withgreens,cookedfromfrozen,drained

3oz 30 3 4 3 1 0.3 0.1 16

Turnips,withgreens,cookedfromfrozenwithsalt,drained

3oz 29 3 4 3 1 0.3 0.1 217

Vegetableoyster,cooked,drained

3oz 58 2 13 3 2 0.1 0.0 14

Vegetables,cookedfromfrozen,drained

3oz 55 2 11 4 3 0.1 0.0 30

Vegetables,cookedfromfrozenwithsalt,drained

3oz 51 2 11 4 3 0.1 0.0 230

Vegetables,peas&carrots,cookedfromfrozen,drained

3oz 41 3 9 3 4 0.4 0.1 58

Vegetables,peas&

3oz 41 3 9 3 4 0.4 0.1 258

carrots,cookedfromfrozenwithsalt,drainedVegetables,peas&onions,cookedfromfrozen,drained

3oz 38 2 7 2 3 0.2 0.0 31

Vegetables,peas&onions,cookedfromfrozenwithsalt,drained

3oz 38 2 7 2 3 0.2 0.0 232

Waterchestnuts,Matai,fresh

3oz 82 1 20 3 4 0.1 0.0 12

Yams,domestic,bakedfromfrozen

3oz 85 1 20 2 8 0.1 0.0 7

Yams,domestic,bakedfromfrozenwithsalt

3oz 85 1 20 2 10 0.1 0.0 207

Yams,domestic,bakedinskin,peeled

3oz 77 2 18 3 6 0.1 0.0 31

Yams, 3oz 78 2 18 3 9 0.1 0.0 209

domestic,bakedinskinwithsalt

Item ServingSize


SatFat

Sodium

Yams,domestic,cookedwithoutskin

3oz 65 1 15 2 5 0.1 0.0 23

Yams,domestic,fresh

3oz 73 1 17 3 4 0.0 0.0 47

Yams,domestic,peeled,cookedwithsalt

3oz 65 1 15 2 5 0.1 0.0 224

Yams,tropical,cooked/baked

3oz 99 1 23 3 0 0.1 0.0 7

Yams,tropical,cooked/bakedwithsalt,drained

3oz 97 1 23 3 0 0.1 0.0 207

Yams,tropical,fresh

3oz 100 1 24 3 0 0.1 0.0 8

Yellowpondlily,tuber,cooked,

3oz 29 1 6 2 0 0.3 0.0 9

PacificNorthwestYuca,fresh 3oz 136 1 32 2 1 0.2 0.1 12

APPLEBEE’SItem Serving


FatSatFat

Sodium

ENTRÉES AsiagoPeppercornSteak

asserved

390 43 26 5 n/a 14.0 6.0 1520

AsianCrunchSalad

asserved

490 51 57 7 n/a 9.0 1.0 3170

BourbonStreetSteak

asserved

700 54 31 4 n/a 41.0 10.0 2310

GrilledDijonChicken&Portobellos

asserved

450 54 32 6 n/a 16.0 6.0 1810

GrilledShrimp&IslandRice

asserved

380 29 59 6 n/a 4.5 1.0 2370

SizzlingAsianShrimp

asserved

710 30 117 7 n/a 15.0 3.0 3830

SizzlingChickenwithSpicyQueso

asserved

550 53 37 6 n/a 22.0 8.0 2500

BlancoSizzlingSkilletFajitas,chicken

asserved

1150 72 103 10 n/a 50.0 22.0 4570

SizzlingSkilletFajitas,shrimp

asserved

1040 47 104 10 n/a 49.0 22.0 4840

SizzlingSkilletFajitas,steak

asserved

1180 72 105 10 n/a 53.0 24.0 5330

SizzlingSteak&Cheese

asserved

1070 67 54 7 n/a 65.0 22.0 3430

SpicyShrimpDiavolo

asserved

500 32 79 12 n/a 10.0 3.5 1910

SALADS AppleWalnutChickenSalad

asserved

1000 55 53 6 n/a 65.0 16.0 1670

AsianCrunchSalad

asserved

490 51 57 7 n/a 9.0 1.0 3170

CaliforniaShrimpSalad

asserved

730 32 21 8 n/a 61.0 11.0 2080

CrispyShrimpCaesar

asserved

1060 33 57 7 n/a 78.0 15.0 2270

FriedChickenSalad

asserved

1060 47 49 6 n/a 75.0 21.0 2130

GrilledChickenCaesar

asserved

820 54 25 6 n/a 57.0 11.0 1640

GrilledShrimp’n’Spinach

asserved

1050 50 68 13 n/a 72.0 11.0 2530

GrilledSteakCaesar

asserved

900 54 25 6 n/a 66.0 15.0 1860

OrientalChickenSalad

asserved

1310 34 88 11 n/a 93.0 15.0 1470

OrientalGrilledChickenSalad

asserved

1240 53 87 9 n/a 77.0 12.0 2000

Pecan-CrustedChickenSalad

asserved

1340 46 108 14 n/a 81.0 17.0 2600

SantaFeChickenSalad

asserved

1300 60 58 11 n/a 94.0 25.0 3540

WeightWatchers®ParadiseChickenSalad

asserved

340 45 35 6 n/a 4.5 1.0 2060

ARBY’SItem Serving


FatSatFat

Sodium

SANDWICHES&SUBS

All-AmericanRoastburger®

1 390 19 40 2 10 16.0 5.0

Arby’sMelt 1 320 18 38 2 6 11.0 3.5Bacon&BleuRoastburger®

1 450 24 39 2 9 21.0 7.0

BaconCheddarRoastburger®

1 430 26 39 2 8 18.0 8.0

ChickenBacon&Swiss,Roasted

1 470 32 43 3 10 19.0 6.0

ChickenCordonBleu,Roasted

1 490 35 40 3 8 20.0 5.0

Ham&SwissMelt

1 131 6 35 37 2 70.0 8.0

PecanChickenSaladSandwich

1 830 30 82 6 22 44.0 6.0

RegularBeef’n’Cheddar

1 430 23 42 2 10 19.0 6.0

RegularRoast 1 350 23 37 2 5 13.0 4.5

BeefReubenSandwich

1 690 36 65 4 7 32.0 9.0

RoastBeefGyro

1 420 20 32 2 3 23.0 6.0

RoastBeefPattyMelt

1 470 26 44 3 5 22.0 6.0

RoastBeef&SwissSandwich

1 780 39 78 5 17 37.0 11.0

RoastChickenClub

1 500 31 38 2 8 23.0 7.0

RoastChickenRanchSandwich

1 360 26 42 3 5 10.0 1.5

RoastHam&SwissSandwich

1 710 37 79 5 19 30.0 7.0

RoastTurkey&SwissSandwich

1 710 41 78 5 18 28.0 7.0

RoastTurkey,Ranch&BaconSandwich

1 820 48 78 6 18 36.0 10.0

SuperRoastBeef

1 430 24 44 3 11 18.0 6.0

UltimateBLTSandwich

1 850 34 78 6 18 46.0 10.0

ClassicItalianToastedSub

1 590 24 57 3 5 30.0 8.0

FrenchDip&SwissToastedSubAuJus

1 500 29 59 2 2 17.0 7.0

PhillyBeef 1 570 29 55 3 3 27.0 8.0

ToastedSubTurkeyBaconClubToastedSub

1 570 33 56 3 4 24.0 6.0

SIDES&SALADS

ChoppedFarmhouseChickenSalad

1 460 32 29 4 5 25.0 9.0

ChoppedFarmhouseSalad:TurkeyandHam

1 250 23 9 3 5 14.0 7.0

ChoppedSideSalad

1 70 4 4 1 2 5.0 3.0

CrispyChickenTenders

regular 360 23 28 2 0 17.0 2.5

CurlyFries small 410 5 48 5 0 22.0 3.0HomestyleFries

small 350 4 49 4 0 15.0 2.0

JalapeñoBites®

regular 300 5 32 2 2 17.0 7.0

LoadedPotatoBites®

regular 340 10 29 2 1 20.0 6.0

MozzarellaSticks

regular 430 20 36 2 3 23.0 9.0

OnionPetals regular 330 4 38 2 7 18.0 2.5PopcornChicken

regular 360 26 27 2 0 16.0 2.5

PotatoCakes small 260 2 16 2 0 14.0 2.0

AUNTIEANNE’SItem Serving


FatSatFat

Sodium

Cinnamonsugar,softpretzel,withoutbutter

1 350 9 74 2 16 2.0 0.0 410

Garlic,softpretzel,withoutbutter

1 320 9 66 2 9 1.0 0.0 830

Glazin’Raisin,softpretzel,withoutbutter

1 470 11 104 3 37 0.5 0.0 460

Jalapeño,softpretzel,withoutbutter

1 270 8 58 2 8 1.0 0.0 780

Kidstix,softpretzel,withoutbutter

4 227 7 48 2 7 1.0 0.0 600

Original,softpretzel,withoutbutter

1 340 10 72 3 10 1.0 0.0 900

Sesame,softpretzel,withoutbutter

1 350 11 63 3 9 6.0 1.0 840

Wwholewheat,softpretzel,withoutbutter

1 350 11 72 7 10 1.5 0.0 1100

BAJAFRESH

Item ServingSize


SatFat

Sodium

BURRITOS Beanandcheese

1order 840 39 96 n/a n/a 33.0 17.0

Beanandcheesewithchicken

1order 970 67 96 n/a n/a 35.0 18.0

Beanandcheesewithgrilledveggie

1order 800 32 94 n/a n/a 33.0 17.0

Beanandcheesewithmahimahi

1order 960 65 96 n/a n/a 35.0 18.0

Beanandcheesewithporkcarnitas

1order 1010 59 98 n/a n/a 42.0 20.0

Beanandcheesewithshrimp

1order 950 61 96 n/a n/a 34.0 17.0

Beanandcheesewithsteak

1order 1030 64 97 n/a n/a 43.0 21.0

QUESADILLAS Chicken 1order 1330 75 84 n/a n/a 80.0 37.0

Cheese 1order 1200 47 84 n/a n/a 78.0 37.0Veggie 1order 1260 48 96 n/a n/a 78.0 37.0SIDES Cheesenachos 1order 1890 63 163 n/a n/a 108.0 40.0Chickennachos 1order 2020 91 164 n/a n/a 110.0 41.0Chipswithguacamole

1order 1340 21 141 n/a n/a 83.0 8.0

ChipswithBajasalsa

1order 810 13 98 n/a n/a 37.0 4.0

Tostadasaladwithbeans

1order 1010 32 98 n/a n/a 53.0 13.0

Tostadasaladwithchicken

1order 1140 60 98 n/a n/a 55.0 14.0

Tostadasaladwithsteak

1order 1230 65 98 n/a n/a 63.0 17.0

TACOS Americanochicken,soft

1order 230 16 20 n/a n/a 10.0 4.5

Americanomahimahi,soft

1order 240 17 20 n/a n/a 10.0 4.5

Americanoporkcarnitas,soft

1order 250 13 21 n/a n/a 12.0 5.0

Americanoshrimp,soft

1order 230 15 21 n/a n/a 10.0 4.5

Americanosteak,soft

1order 260 15 21 n/a n/a 13.0 6.0

Bajaporkcarnitas

1order 220 10 29 n/a n/a 7.0 2.0

Bajashrimp 1order 200 11 28 n/a n/a 5.0 1.0Bajasteak 1order 230 11 28 n/a n/a 8.0 2.0

BASKINROBBINSItem Serving


FatSatFat

Sodium

ICECREAMS,SORBETS,&FROZENYOGURTS

Butteralmondcrunchreducedfaticecream

2.5oz 140 4 19 3 4 7.0 3.0 90

Butterpecan,old-fashionedicecream

2.5oz 170 3 15 1 14 11.0 6.0 60

Chocolatechipcookiedoughicecream

2.5oz 180 3 22 0 19 9.0 6.0 80

Fat-freevanillafrozenyogurt

2.5oz 90 4 20 0 19 0.0 0.0 65

Lemonblueberryfrozenyogurt

2.5oz 120 3 21 0 19 3.5 2.5 45

Lemon 2.5oz 80 0 21 0 20 0.0 0.0 10

sorbetPinkgrapefruitsorbet

2.5oz 80 0 21 0 20 0.0 0.0 10

Premiumchurnedlightalohabrownieicecream

2.5oz 150 3 26 1 21 5.0 3.0 95

Premiumchurnedlightcappuccinochipicecream

2.5oz 140 3 20 1 18 5.0 2.5 70

Premiumchurnedlightdulcedelecheicecream

2.5oz 140 3 24 0 22 4.5 3.0 90

Premiumchurnedreducedfat,no-sugar-addedcabanaberrybananaicecream

2.5oz 90 3 17 2 4 3.5 2.0 45

Premiumchurnedreducedfat,no-sugar-addedcaramelturtletruffleicecream

2.5oz 120 3 24 2 4 5.0 3.5 75

Rockyroad 2.5oz 180 3 22 0 20 10.0 5.0 75

icecreamStrawberrysorbet

2.5oz 80 0 21 0 21 0.0 0.0 5

Vanillapomegranateparfaitfrozenyogurt

2.5oz 150 3 23 0 19 5.0 3.5 55

BLIMPIEItem Serving


FatSatFat

Sodium

SUBS&WRAPS

BlimpieBest 6” 450 24 49 3 10 17.0 6.0 1330BLT 6” 430 15 43 2 6 22.0 5.0 960ChickenCaesarwrap

1 560 30 56 4 5 24.0 8.0 1480

ChickenCheddarBaconRanch

6” 600 36 48 3 8 29.0 10.0 1570

ChickenTeriyaki

6” 450 33 52 2 13 12.0 5.0 1280

Club 6” 410 23 49 3 9 13.0 4.0 1050Cuban 6” 410 29 43 1 6 11.0 4.5 1630FrenchDip 6” 410 30 46 1 3 11.0 5.0 1650Ham,SalamiandProvolone

6” 470 24 49 3 9 20.0 7.0 1270

HamandAmericanCheeseKids’sub

3” 260 14 32 2 6 8.0 4.5 900

HamandSwiss

6” 420 23 49 3 10 14.0 4.5 1020

HotPastrami 6” 430 30 42 1 5 16.0 7.0 1350Meatball 6” 580 27 50 4 6 31.0 13.0 1960

PhillySteakandOnion

6” 600 25 46 1 7 35.0 11.0 1410

Reuben 6” 530 34 52 3 7 20.0 6.0 1740RoastBeefandProvolone

6” 430 28 46 3 7 14.0 5.0 980

SpecialVegetarian(DoritosSub)

6” 590 16 66 4 10 30.0 9.0 1170

Southwesternwrap

1 530 23 61 4 10 22.0 6.0 1770

Tuna 6” 470 24 43 2 5 21.0 3.0 770TunaKids’sub

3” 280 14 30 2 4 11.0 1.5 460

TurkeyandAvocado

6” 360 21 51 4 8 7.0 1.0 1340

TurkeyandCranberry

6” 350 20 58 3 14 4.0 0.5 1220

TurkeyandProvolone

6” 410 24 49 3 8 13.0 4.0 1310

TurkeyKids’sub

3” 190 10 31 2 5 2.5 0.0 600

VeggieandCheese

6” 460 19 50 3 9 21.0 9.0 1420

VeggieSupreme

6” 550 26 50 3 9 27.0 13.0 1500

VegiMax 6” 520 28 56 5 8 20.0 6.0 1270

BOSTONMARKETItem Serving


FatSatFat

Sodium

DESSERTS Applecinnamonpie

1slice 550 4 66 3 16 31.0 13.0

Brownie 1order 580 9 88 6 65 23.0 5.0Chocolatecake

1slice 650 4 86 2 68 32.0 8.0

Chocolatechipcookie

1order 390 4 51 2 28 19.0 10.0

Hotappleswithcinnamon

1order 250 0 56 3 49 4.5 0.5

ENTRÉES&SANDWICHES

Chicken,darkmeat,withoutskin,rotisseriegarlic

1/4chicken

190 22 1 0 1 10.0 3.0

Chickenandquesosandwich

1 550 38 62 3 5 21.0 7.0

ChickenCarversandwich,withcheeseandsauce

1 640 38 61 4 13 29.0 7.0

Chickenwith 1/2 590 70 4 0 4 33.0 10.0

skin,rotisseriegarlic

chicken

Chickenpotpie

asserved

750 26 57 2 4 46.0 14.0

Countrychicken,crispybaked

asserved

420 26 31 5 1 22.0 5.0

Leanporkham,honey-glazed

asserved

210 24 10 0 10 8.0 3.0

Marinatedgrilledchickensandwich

1 670 42 45 2 5 36.0 6.0

Meatloaf,doublesauceAngus

asserved

310 22 16 1 3 19.0 8.0

MeatloafCarversandwich,withcheese

1 730 39 85 5 18 29.0 12.0

Turkey,breast,withoutskin,lowfat,rotisserie

asserved

170 36 3 0 3 1.0 0.0

TurkeyCarversandwich,withcheeseandsauce

1 630 40 64 4 14 26.0 7.0

SIDES Asiangrilledchickensalad,withdressingandnoodles

1 570 39 56 8 44 19.0 3.5

Caesarsalad, 1 470 14 17 3 3 40.0 9.0

entrée-sizeCaesarsalad,side

1 300 5 13 1 2 26.0 4.5

Chickengravy asserved

15 0 2 0 0 0.5 0.0

Cornbread 1piece 200 3 33 1 13 6.0 1.5Creamedspinach

asserved

260 9 11 2 2 20.0 13.0

Macaroni&cheese

asserved

280 13 33 1 8 11.0 7.0

Mashedpotatoeswithgravy,homestyle

asserved

230 4 32 3 4 9.0 5.0

Potatosalad,homestyle

asserved

200 3 22 2 5 12.0 2.0

Ricepilafwithvegetables

asserved

140 2 24 1 2 4.0 0.5

Sesamebroccoli

asserved

80 3 13 2 10 2.5 0.0

Squash,butternut

asserved

150 2 25 6 12 6.0 4.0

Steamedvegetables

asserved

30 2 6 2 2 0.0 0.0

Stuffing,savory

asserved

190 4 27 2 5 8.0 1.5

Tomatobisquesoup

asserved

380 6 25 4 11 29.0 13.0

Tortillasoup,withtoppings

asserved

170 8 18 2 2 8.0 2.5

BRUEGGER’SItem Serving


FatSatFat

Sodium

BAGELS,BREADS,&WRAPS

AsiagoParmesan,bagel

1 330 14 61 4 7 4.0 1.0 730

Bagelbowl 1 720 30 136 8 22 9.0 3.0 152Bakedapple,bagel

1 320 10 67 5 18 2.0 0.0 510

Blueberry,bagel

1 14 500 62 3 310 2.0 0.0 500

Chocolatechip,bagel

1 330 10 65 3 18 3.5 2.0 470

Ciabatta 1 250 9 48 2 2 2.5 0.0 730Cinnamonraisin,bagel

1 310 11 65 4 10 2.0 0.0 480

Cinnamonsugar,bagel

1 320 14 63 4 13 2.0 0.0 420

Cranberryorange,bagel

1 310 10 64 4 16 2.0 0.0 480

Egg,bagel 1 310 11 63 4 10 2.5 0.0 530

Everything,bagel

1 310 12 62 4 7 2.5 0.0 710

Fortifiedmultigrain,bagel

1 340 12 66 6 10 2.5 0.0 500

Garlic,bagel

1 300 12 61 4 7 2.0 0.0 520

Heartywhite,slice

2 260 10 54 2 2 1.0 0.0 620

Honeygrain,bagel

1 310 11 61 4 10 2.5 0.0 490

Honeywheat,slice

2 280 12 54 2 6 3.0 0.0 520

Jalapeño,bagel

1 310 12 62 4 7 2.0 0.0 530

Onion,bagel

1 300 12 61 4 8 2.0 0.0 530

Plain,bagel

1 300 12 60 4 7 2.0 0.0 530

Item ServingSize


SatFat

Sodium

Poppy,bagel 1 310 12 61 4 7 2.5 0.0 610Pumpernickel,bagel

1 300 11 62 4 10 2.0 0.0 560

Rosemaryoliveoil,bagel

1 330 11 59 4 8 6.0 0.5 510

Rye,bagel 1 330 11 59 5 8 2.0 0.0 560Salt,bagel 1 300 12 61 4 7 2.0 0.0 1540Sesame, 1 310 12 60 4 7 3.0 0.0 610

bagelSourdough,bagel

1 290 11 56 4 7 2.0 0.0 540

SquareasiagoParmesan,bagel

1 360 15 68 4 11 4.5 1.5 76

Squareeverything,bagel

1 350 12 64 4 8 2.0 0.0 740

Squareplain,bagel

1 330 12 67 4 11 2.5 0.0 640

Squaresesame,bagel

1 370 14 70 4 11 3.5 0.0 690

Sundriedtomato,bagel

1 280 10 57 4 10 2.0 0.0 550

Whitewrap 1 180 6 32 3 1 1.5 1.0 420Wholewheat,bagel

1 300 13 56 5 10 3.5 0.0 670

SWEETS Banananutmuffin

1 450 5 50 2 24 26.0 4.0 379

Blueberrymuffin

1 430 5 53 1 30 22.0 3.5 310

Cappuccinomuffin

1 490 6 60 1 34 26.0 5.0 340

BURGERKING

Item ServingSize


SatFat

Sodium

BREAKFASTSBacon,egg,cheese,withbiscuit,sandwich

1 520 20 38 1 4 46.0 16.0 1360

Egg,withbiscuit,sandwich

1 390 11 37 1 4 22.0 5.0 1020

Eggandcheese,withcroissant,sandwich

1 340 14 26 1 5 19.0 8.0

Egg,cheese,andsausage,withcroissant,sandwich

1 460 19 27 1 5 31.0 11.0 1000

Sausage,withbiscuit,sandwich

1 510 13 35 1 3 35.0 15.0 1090

Sausageandcheese,withcroissant,sandwich

1 380 14 26 1 3 24.0 10.0

BURGERS&SANDWICHESBKBigFish., 1 710 24 67 4 4 38.0 5.0 1370

sandwichBKBroiler,chickensandwich

1 550 30 52 3 5 25.0 5.0 1110

Cheeseburger 1 286 15 24 3 5 14.8 6.8Cheeseburger,doublewithbacon

1 610 38 32 2 5 37.0 15.0 1380

ChickenTenderssandwich

1 450 14 37 2 4 27.0 7.0 1100

Hamburger 1 275 14 27 2 5 12.0 5.1Hamburger,double

1 480 31 30 2 5 26.0 8.0

Whopper,chickensandwich

1 216 12 19 2 3 11.0 2.2

SIDESChickenTenders

4pieces

289 17 17 2 0 16.7 4.2

Chocolatemilkshake

medium 440 13 80 4 68 8.0 5.0

Frenchfries small 331 4 40 3 1 17.4 4.4Frenchtoaststicks

3pieces

349 6 41 1 10 18.0 2.0

Hashbrowns small 369 3 35 3 0 24.4 5.9Onionrings small 180 2 22 2 3 9.0 3.0Strawberrymilkshake,addedsyrup

medium 500 12 95 2 81 8.0 5.0

Vanillamilkshake

medium 520 12 84 2 69 16.0 12.0

CARL’SJUNIORItem Serving


FatSatFat

Sodium

BREAKFASTSBaconstrips 2 50 3 0 0 0 4.0 1.5Branraisinmuffin

1 370 7 61 6 35 13.0 2.0

Burrito,breakfast

1 480 27 26 2 2 30.0 13.0

Frenchtoast,withoutsyrup

1order 370 6 42 1 11 20.0 2.5

Hashbrowns 1order 330 3 32 3 0 21.0 4.5Porkpattysausage

1order 200 8 2 1 1 19.0 17.0

BURGERS&SANDWICHESCheeseburger,WesternBacon

1 650 32 63 2 16 30.0 12.0 1430

Cheeseburger,doubleWesternBacon

1 900 51 64 2 16 49.0 21.0 1770

Chickensandwich,BBQflavor,charbroiled

1 280 25 37 2 9 3.0 1.0

Chickensandwich,

1 460 32 33 2 6 22.0 7.0 1110

club,charbroiledChickensandwich,crispy,bacon,Swisscheese

1 720 32 66 3 10 36.0 10.0 1610

Chickensandwich,crispy,ranch

1 620 25 65 3 10 29.0 6.0 1220

Chickensandwich,SantaFe,charbroiled

1 510 28 32 2 6 31.0 7.0 1240

Fishsandwich,Carl’sCatch

1 510 18 50 1 7 27.0 7.0 1030

Hamburger,Big

1 460 24 54 3 14 17.0 8.0 1090

Hamburger,Carl’sFamousStar

1 580 25 49 2 10 32.0 9.0

Hamburger,Kids

1 230 9 24 1 5 19.0 3.5

Steaksandwich,sirloin,charbroiled

1 580 33 50 2 7 26.0 5.0 1110

Bakedpotatowithbaconandcheese

1 630 20 76 6 7 29.0 7.0 1700

SIDESBreadstick 1stick 35 1 7 1 0 0.5 0.0

ChickenStars 6pieces

280 12 15 0 0 19.0 4.5

Chocolate 1slice 300 3 49 4 27 10.0 3.0

cakeCrisscutFrenchfries

1order 410 5 43 4 0 24.0 5.0

Frenchfries,regular

1order 290 5 37 3 0 14.0 3.0

Onionrings 1order 430 7 53 3 5 21.0 4.0Saladwithcharbroiledchicken

1 200 25 12 3 5 7.0 3.5

Strawberryswirlcheesecake

1slice 290 6 30 0 20 17.0 9.0

CHICK-FIL-AItem Serving


FatSatFat

Sodium

DESSERTSCheesecake 1slice 340 6 30 2 25 21.0 12.0 270Fudgenutbrownie

1 330 4 45 2 29 15.0 3.5 210

Icecream,Icedream

small 230 5 39 0 39 6.0 3.5 100

Lemonpie 1slice 320 7 51 3 39 10.0 3.5 220SANDWICHESANDWRAPSCharbroiledchickenwrap

1 390 31 53 3 6 7.0 3.0 1120

Chickenbreastfillet,chargrilled

1 100 20 1 0 1 1.5 0.0 690

Chickencaesarwrap

1 460 38 51 3 5 11.0 6.0 1540

Chickendeluxesandwich

1 420 28 39 2 5 16.0 3.5 1300

Chickensaladsandwichonwholewheat

1 350 20 32 5 6 15.0 3.0 880

Chicken 1 410 28 38 1 5 16.0 3.5 1300

sandwichSpicychickenwrap

1 390 31 51 3 5 7.0 3.5 1150

SIDES&SALADSChickenCaesarsalad,chargrilled

1 240 31 6 2 3 10.0 6.0 1170

Chickennuggets

8pieces

260 26 12 1 3 12.0 2.5 1090

Chick-N-Stripssalad

1 340 30 19 3 5 16.0 5.0 680

Chick-N-Strips,breadedandfried

4pieces

250 25 12 0 2 11.0 2.5 570

Frenchfries,waffle-style

small 280 3 37 5 0 14.0 5.0 105

Gardensaladwithchargrilledchicken

1 180 23 8 3 4 6.0 3.0 730

Heartychickenbreastsoup

1cup 100 9 13 1 2 1.5 0.0 940

Salad 1 80 5 6 2 3 5.0 2.5 110

CHEESECAKEFACTORYItem Serving


FatSatFat

Sodium

DESSERTSBlack-Outcake

asserved

1289 n/a 178 n/a n/a n/a 26.0 900

Carrotcake asserved

1549 n/a 183 n/a n/a n/a 24.0 490

ChocolateTowerTruffleCake™

asserved

1679 n/a 206 n/a n/a n/a 49.0 970

Chris’OutrageousChocolateCake™

asserved

1507 n/a 183 n/a n/a n/a 44.0 580

FactoryMudPie

asserved

2065 n/a 251 n/a n/a n/a 55.0 950

Freshstrawberryshortcake

asserved

878 n/a 105 n/a n/a n/a 27.0 904

Gobletoffreshstrawberries

asserved

108 n/a 15 n/a n/a n/a 2.0 0

Godiva®chocolatebrowniesundae

asserved

1018 n/a 103 n/a n/a n/a 35.0 206

Hotfudgesundae

asserved

1534 n/a 162 n/a n/a n/a 52.0 416

LemoncelloCreamTorte™

asserved

1034 n/a 114 n/a n/a n/a 30.0 490

Linda’sFudgeCake

asserved

1369 n/a 280 n/a n/a n/a 17.0 1080

Tiramisu asserved

932 n/a 74 n/a n/a n/a 33.0 301

Warmapplecrisp

asserved

1305 n/a 193 n/a n/a n/a 28.0 176

Item ServingSize


SatFat

Sodium

ENTRÉES

Beefribs asserved

2306 n/a 110 n/a n/a n/a 74.0 1613

Farfallewithchickenandroastedgarlic

asserved

2193 n/a 164 n/a n/a n/a 58.0 1833

Filetmignon

asserved

992 n/a 24 n/a n/a n/a 26.0 1705

Grilledskirtsteak

asserved

894 n/a 29 n/a n/a n/a 14.0 1285

Pan-searedalbacore

asserved

1649 n/a 135 n/a n/a n/a 21.0 1879

Pan-searedpork

asserved

1698 n/a 82 n/a n/a n/a 54.0 1891

tenderloinPastabolognese

asserved

1641 n/a 176 n/a n/a n/a 15.0 1497

Pastacarbonara

asserved

2134 n/a 144 n/a n/a n/a 81.0 1246

Rigatoniwithmarinara

asserved

1211 n/a 173 n/a n/a n/a 3.0 749

Shrimpscampi

asserved

1195 n/a 92 n/a n/a n/a 37.0 676

Shrimpwithangelhair

asserved

845 n/a 106 n/a n/a n/a 2.0 1586

Wasabi-crustedahituna

asserved

1750 n/a 113 n/a n/a n/a 58.0 1302

SALADS

BLTsalad asserved

465 n/a 15 n/a n/a n/a 14.0 1405

Bostonhousesalad

asserved

305 n/a 11 n/a n/a n/a 10.0 713

Caesarsaladwithchicken

asserved

976 n/a 16 n/a n/a n/a 10.0 923

Endive,pecan,&bluecheesesalad

asserved

333 n/a 16 n/a n/a n/a 6.0 464

Factory-choppedsalad

asserved

518 n/a 28 n/a n/a n/a 10.0 995

Frenchcountry

asserved

389 n/a 27 n/a n/a n/a 6.0 668

saladTomatoandmozzarellasalad

asserved

490 n/a 22 n/a n/a n/a 17.0 1057

Tossedgreensalad

asserved

189 n/a 21 n/a n/a n/a 4.0 173

Vegetablechoppedsaladwithchicken

asserved

390 n/a 30 n/a n/a n/a 6.0 576

CHILI’SItem Serving


FatSatFat

Sodium

ENTRÉESCajunpastawithgrilledchicken

asserved

1350 70 37 104 n/a 71.0 7.0 3100

Chickenplatter

asserved

563 38 83 4 5 9.0 3.0 3284

Chickensaladwithdressing

asserved

272 29 27 6 20 5.0 1.0 1475

Chili’sclassicsirloinwithoutsides

asserved

450 26 11 19 n/a 34.0 2.0 1730

Classicbaconburger

asserved

1520 64 115 9 0 88.0 26.0 3630

Crispychickentacoswithcorntortillas

asserved

1120 48 13 115 n/a 59.0 13.0 2820

Crispyshrimp

asserved

830 28 5 111 n/a 34.0 21.0 2620

tacoswithcorntortillasFlame-grilledribeyewithoutsides

asserved

900 68 32 18 n/a 50.0 2.0 1980

GrilledBBQchickensaladwithdressing

asserved

1060 76 50 12 4 63.0 19.0 2190

Grilledsalmonwithgarlicandherbs

asserved

620 29 11 44 n/a 48.0 5.0 1700

Memphisdryrubribs1/2rack,withoutsides

asserved

620 44 14 24 n/a 29.0 3.0 2820

Originalribs,1/2rack,withoutsides

asserved

560 41 13 17 n/a 28.0 1.0 2050

Pastawithveggiesandchicken

asserved

786 53 106 6 6 15.0 5.0 1195

Pulledporktacoswithcorntortillas

asserved

800 22 8 99 n/a 52.0 12.0 2870

ShinerBock®BBQribs,1/2rack,withoutsides

asserved

610 41 14 29 n/a 29.0 0.0 1940

Smokedchickentacoswithcorntortillas

asserved

700 15 6 98 n/a 45.0 12.0 3060

SIDES&SALADSAsiansaladwithgrilledchicken

small 540 33 5 40 n/a 29.0 8.0 2110

Asiansaladwithsalmon

small 650 42 9 40 n/a 32.0 8.0 2310

Asiansaladwithsteak

small 610 39 7 41 n/a 33.0 8.0 2760

Buffalochickensalad

asserved

1150 84 17 52 n/a 45.0 7.0 4410

Caribbeansaladwithgrilledchicken

small 560 24 4 64 n/a 24.0 7.0 470

Carribeansaladwithgrilledshrimp

small 550 28 5 64 n/a 11.0 6.0 760

Chickencaesar

asserved

710 42 8 25 n/a 58.0 6.0 1010

saladGuiltlessGrillAsiansalad

asserved

360 22 3 22 n/a 26.0 7.0 930

GuiltlessGrillCaribbeansalad

asserved

520 24 4 52 n/a 23.0 7.0 630

Buffalowings,boneless,withbluecheese

1order 1060 38 44 2 2 81.0 14.0 3330

Loadedbeefnachos

1/8order

144 8 5 1 0 10.3 4.8 418

CHIPOTLEItem Serving


FatSatFat

Sodium

COMPONENTSBlackbeans 4oz 120 7 23 11 <1 1.0 0.0 250Carnitas 4oz 190 27 1 0 0 8.0 2.5 540Cheese 1oz 100 8 0 0 0 8.5 5.0 180Chicken 4oz 190 32 1 0 1 6.5 2.0 370Chips 4oz 570 8 73 8 4 27.0 3.5 420Cilantro–limerice 3oz 130 2 23 0 0 3.0 0.5 150Cornsalsa 3.5oz 80 3 15 3 4 1.5 0.0 410Crispytacoshell 1each 60 <1 9 1 <1 2.0 0.5 10Fajitavegetables 2.5oz 20 1 4 1 2 0.5 0.0 170Flourburritotortilla 1piece 290 7 44 2 0 9.0 3.0 670Flourtacotortilla 1piece 90 2 13 <1 0 2.5 1.0 200Greentomatillosalsa 1/4cup 15 1 3 1 2 0.0 0.0 230Guacamole 3.5oz 150 2 8 6 1 13.0 2.0 190Pintobeans 4oz 120 7 22 10 <1 1.0 0.0 330

Redtomatillosalsa 1/4cup 40 2 8 4 4 1.0 0.0 510Sourcream 2oz 120 2 2 0 2 10.0 7.0 30Steak 4oz 190 30 2 0 1 6.5 2.0 320Tomatosalsa 3.5oz 20 1 4 <1 3 0.0 0.0 470

COLDSTONECREAMERYItem Serving


FatSatFat

Sodium

ICECREAMSButterpecan

5oz.* 320 5 32 0 28 19.0 12.0 105

Chocolatepeanutbutter

5oz.* 410 10 36 3 31 28.0 13.0 200

Cookiebatter

5oz.* 380 5 44 0 34 20.0 11.0 240

Frenchvanilla

5oz.* 340 5 37 0 33 19.0 14.0 80

Ghirardellichocolate

5oz.* 330 7 37 4 27 20.0 12.0 75

Mint 5oz.* 330 5 36 0 31 19.0 12.0 75Mocha 5oz.* 320 6 33 1 29 20.0 12.0 95Pecanpraline

5oz.* 330 5 37 0 31 19.0 12.0 90

Pistachio 5oz.* 330 5 34 0 29 20.0 12.0 85Sinlesscakebatter

5oz.* 190 7 43 0 14 1.0 0.0 190

SinlessSansFat™sweetcream

5oz.* 140 6 34 <1 9 0.0 0.0 110

Strawberrycheesecake

5oz.* 320 5 39 0 32 21.0 12.0 50

Strawberry 5oz.* 320 5 35 0 30 18.0 12.0 75Vanillabean 5oz.* 330 5 32 0 28 19.0 12.0 75SHAKES&SMOOTHIES2toMango™smoothie

5oz.* 220 0 55 1 43 0.0 0.0 25

BerryTrinity™smoothie

5oz.* 110 2 28 6 15 1.0 0.0 25

CitrusSunsation™smoothie

5oz.* 190 0 48 1 42 0.0 0.0 40

Man-GoBananas™smoothie

5oz.* 240 1 59 2 42 0.0 0.0 20

SinlessCake’nShake

16floz 670 1 15 780 140 7.0 2.0 0

SinlessMilkandCookiesshake

16floz 510 1 0 400 109 4.5 1.0 0

SinlessOhFudgeshake

16floz 490 0 0 360 110 2.0 2.0 0

SinlessVeryVanillashake

16floz 500 0 5 330 113 1.0 0.5 0

StrawberryBananza™smoothie

5oz.* 140 2 37 4 24 1.0 0.0 30

SORBETS&FROZENYOGURTSLemonsorbet

5oz.* 150 0 40 0 34 0.0 0.0 15

Raspberry 5oz.* 160 0 42 0 36 0.0 0.0 15

sorbetTartandtangyberryyogurt

5oz.* 150 3 36 0 27 0.0 0.0 65

Tartandtangyyogurt

5oz.* 140 3 33 0 24 0.0 0.0 70

Watermelonsorbet

5oz.* 160 0 41 0 35 0.0 0.0 15

*A5oz.servingforColdstoneCreameryistheequivalentoftheLikeIt™servingsize.

DAIRYQUEENItem Serving


FatSatFat

Sodium

Frozendessert,bananasplit

1order 510 8 96 3 82 12.0 8.0 180

Frozendessert,strawberryshortcake

1order 430 7 70 1 57 14.0 9.0 360

Frozendessert,sundae,chocolate

small 280 5 49 0 42 7.0 4.5 140

Frozendessert,sundae,strawberry

small 240 5 40 0 35 7.0 4.5 110

Icecreamcone,chocolate

small 240 6 37 0 25 8.0 5.0 115

Icecreamcone,dipped

small 340 6 42 1 31 17.0 9.0 130

Icecreamcone,vanilla

small 230 6 38 0 27 7.0 4.5 115

Icecream 1 200 4 31 1 18 6.0 3.0 140

sandwichIcecream,softserve,chocolate

1order 150 4 22 0 17 5.0 3.5 75

Icecream,softserve,vanilla

1order 140 3 22 0 19 4.5 3.0 70

DENNY’SItem Serving


FatSatFat

Sodium

BREAKFASTSAll-AmericanSlam

asserved

820 42 5 1 1 69.0 26.0 1520

Baconavocadoburrito

asserved

1010 29 91 8 6 59.0 15.0 2210

BelgianWaffleSlam

asserved

820 30 32 2 2 64.0 27.0 1270

Countryfriedsteak&eggs

asserved

660 39 29 3 0 42.0 15.0 1620

Frenchtoastslam

asserved

940 47 68 4 14 53.0 17.0 1820

GrandSlamwichwithouthashbrowns

asserved

1320 52 71 3 9 90.0 42.0 3070

Ham&cheddaromelette

asserved

590 40 4 0 1 44.0 17.0 1330

LumberjackSlam

asserved

850 45 60 3 11 46.0 15.0 2770

MoonsOverMyHammy

asserved

780 46 50 2 3 42.0 16.0 2580

PrimeRibPremiumSizzlin’BreakfastSkillet

asserved

850 41 77 6 14 40.0 15.0 2110

SouthwesternSizzlin’Skillet

asserved

990 35 71 6 10 61.0 21.0 2140

Southwesternsteakburrito

asserved

910 33 76 5 4 52.0 14.0 1970

T-bonesteak&eggs

asserved

780 110 4 0 1 36.0 19.0 1210

Two-eggbreakfast

asserved

200 13 1 0 0 15.0 5.0 330

Ultimateomelette

asserved

670 36 8 2 3 54.0 18.0 740

Veggie-cheeseomelette

asserved

500 29 10 2 4 37.0 12.0 940

BREAKFASTBUILDERSBaconstrips 2slices 90 7 1 0 1 7.0 3.0 350Buttermilkbiscuit

1 105 2 13 0 0 6.0 2.0 285

Buttermilkpancakes

2pieces

340 2 68 2 12 4.0 0.5 1180

Chickensausagepatty

11/2oz 110 7 0 0 1 9.0 3.0 460

Eggwhites 4oz 50 11 1 0 0 0.0 0.0 180Englishmuffin

1piece 180 4 25 1 1 3.0 1.0 300

Granolawith8ozofmilk

asserved

690 20 131 9 53 12.0 3.0 430

Grits 12oz 260 5 47 1 0 5.0 1.0 840

Hashbrowns asserved

210 2 26 2 1 12.0 2.5 650

Heartywheatpancakes

2pieces

310 10 64 8 2 1.5 0.0 950

Lowfatyogurt

6oz 160 6 30 0 25 1.5 1.0 100

Oatmealwith8ozofmilk

16oz 270 14 37 4 20 7.0 4.0 290

Sausagelinks

2links 182 5 2 1 0 18.0 6.0 330

Scrambledeggs

4oz 250 13 1 0 0 21.0 5.0 380

Seasonalfruit 4oz 70 1 18 3 17 0.0 0.0Toast 2slices 260 6 32 1 4 14.0 2.0 110Turkeybacon 2slices 76 8 0 0 0 4.0 0.5 304

DOMINO’SPIZZAItem Serving


FatSatFat

Sodium

PIZZASAmerica’sFavoriteFeast,12”

1/4pizza

508 22 57 4 5 22.0 9.2

BaconCheeseburgerFeast,12”

1/4pizza

549 25 55 3 5 25.9 11.6

BarbecueFeast,bacon,12”

1/4pizza

506 22 62 3 9 19.7 9.1

Cheese,12” 1/4pizza

375 15 55 3 5 11.1 4.8

DeluxeFeast,12”

1/4pizza

465 20 57 4 5 18.0 8.0

ExtravaganZZa,Feast,12”

1/4pizza

576 27 59 4 5 26.9 11.6

HawaiianFeast,12”

1/4pizza

450 21 58 3 7 15.6 7.2

PepperoniFeast,12”

1/4pizza

534 24 56 3 5 24.7 10.9

UltimateDeepDish,cheese12”

1/4pizza

450 16 54 6 5 24.0 7.0

UltimateDeepDish,

1/4pizza

530 20 54 6 5 31.0 9.0

pepperoni12”VeggieFeast,12”

1/4pizza

439 19 57 4 5 15.8 7.1

SIDESBreadsticks,cheesy

1 142 4 18 1 1 6.2 2.0

Breadsticks,cinnamonsugar,CinnaStix

1 122 2 15 1 3 6.1 1.2

Dippingsauce,garlic

1pack 440 0 5 1 0 50.0 10.0

Dippingsauce,sweeticing

1pack 250 0 57 0 55 3.0 2.5

Friedchicken,buffalowings

1wing 50 6 2 0 1 2.4 0.7

DUNKIN’DONUTSItem Serving


FatSatFat

Sodium

Cookie,chocolatechunk

1 540 7 80 3 48 23.0 13.0 550

Cookie,oatmealraisin

1 480 8 83 5 51 14.0 7.0 310

Cookie,peanutbuttercup

1 590 11 73 3 49 29.0 13.0 530

Doughnut,Bavariancream

1 210 3 30 1 9 9.0 2.0 270

Doughnut,Bostoncream

1 240 3 36 1 14 9.0 2.0 280

Doughnut,chocolatefrosted

1 200 3 29 1 10 9.0 2.0 260

Doughnut,chocolateglazed

1 290 3 33 1 14 16.0 3.5 370

Doughnut,chocolatecreamfilled

1 270 3 35 1 16 13.0 3.0 260

Doughnut, 1 180 3 25 1 6 8.0 1.5 250

glazedDoughnut,jellyfilled

1 210 3 32 1 14 8.0 1.5 280

Doughnut,maplefrosted

1 210 3 30 1 12 9.0 2.0 260

Doughnut,sugar

1 170 3 22 1 4 8.0 1.5 250

Eclairpastry

1 270 3 39 1 17 11.0 2.5 290

Fritter,apple

1 300 4 41 1 12 14.0 3.0 360

Fritter,glazed

1 260 4 31 1 7 14.0 3.0 330

HARDEE’SItem Serving


FatSatFat

Sodium

BURGERS&SANDWICHES1/3lboriginalThickburger®

1 860 35 52 4 10 58.0 17.0 1630

1/3LowcarbThickburger®

1 420 30 5 2 3 32.0 12.0 1010

Charbroiledchickenclubsandwich

1 630 32 54 4 16 32.0 8.0 1730

Cheeseburger 1 313 16 26 1 5 14.0 4.0 780Hamburger 1 267 14 26 1 5 10.0 3.0 560Jumbochilidog

1 400 16 25 1 6 26.0 9.0 1170

LittleThickburger®

1 570 24 35 3 7 39.0 12.0 1140

Regularroastbeefsandwich

1 310 17 28 1 3 15.0 5.0 840

SixDollarThickburger®

1 930 46 57 4 15 59.0 21.0 1960

SIDESBeer-batteredonionrings

1order 410 3 45 3 5 24.0 4.5 470

CrispyCurls™

small 340 4 43 4 0 17.0 4.0 840

Natural-cutFrenchfries

small 320 4 45 3 0 14.0 3.0 710

Sidesaladwithoutdressing

1 120 7 7 2 4 7.0 5.0 160

IHOPItem Serving


FatSatFat

Sodium

Belgianwaffle

1 390 8 48 1 0 19.0 12.0 850

Breakfastsampler

1 757 43 36 0 0 47.0 0.0 2422

Frenchtoastcombo,stuffed

1order 1476 29 173 11 95 76.0 42.0 1327

GardenScramble,withoutpancakes

1order 267 18 15 0 0 15.0 0.0 0

Hashbrowns

1order 225 2 20 2 0 14.0 2.0 424

Omelette,spinachandmushroom

1 679 45 14 3 1 74.0 26.4 1098

Pancakes,buttermilk

1pancake

110 3 17 0 0 3.0 1.0 450

Pancakes,HarvestGrain’NNut

1pancake

180 5 20 2 0 9.0 1.5 410

RootyTooty

1order 865 28 84 2 20 45.0 14.0 1577

FreshandFruitySyrup 2floz 230 0 58 0 58 0.0 0.0 230

IN-N-OUTBURGERItem Serving


FatSatFat

Sodium

Cheeseburgerwthonion

1 480 22 39 3 10 27.0 10.0 1000

Chocolateshake

15oz 690 9 83 0 62 36.0 24.0 350

Double-Doubleburgerwithonion

1 670 37 39 3 10 41.0 18.0 1440

Frenchfries 1 400 7 54 2 0 18.0 5.0 245Hamburgerwithonion

1 390 16 39 3 10 19.0 5.0 650

Strawberryshake

15oz 690 9 91 0 75 33.0 22.0 280

Vanillashake 15oz 680 9 78 0 57 37.0 25.0 390

JACKINTHEBOXItem Serving


FatSatFat

Sodium

BURGERSCheeseburger 1 350 18 31 1 7 17.0 8.0Cheeseburger,baconultimate

1 1090 46 53 2 12 77.0 30.0 2040

Cheeseburger,deluxe

1 460 21 33 2 7 28.0 11.0

Cheeseburger,doublebacon

1 840 34 51 2 9 56.0 19.0 1610

Cheeseburger,JumboJack

1 690 25 54 3 12 42.0 16.0 1310

Cheeseburger,juniorbacon

1 430 20 30 1 6 25.0 9.0

Cheeseburger,ultimate

1 1010 40 53 2 12 71.0 28.0 1580

Hamburger 1 310 16 30 1 6 14.0 6.0Hamburger,withciabatta

1 720 25 67 3 5 42.0 13.0 1280

SIDES

Chickenstrips 2pieces

500 35 36 3 1 25.0 6.0 1260

Eggrolls 3pieces

400 14 44 6 4 19.0 6.0

Fishandchips medium 680 18 60 4 0 41.0 10.0 1100Frenchfries,curly

small 550 8 60 6 1 31.0 6.0 1200

Frenchfries,naturalcut

1kidssize

530 8 69 5 1 25.0 6.0

Stuffedjalapeños

3pieces

530 15 51 4 5 30.0 13.0 1600

JAMBAJUICEItem Serving


FatSatFat

Sodium

BREADSBread,GrinandCarrot

1slice 250 5 36 1 20 10.0 1.0 250

Bread,honeyberrybran

1slice 320 6 48 6 28 12.0 2.0 360

JUICESOrangebanana,power

1powersize

510 7 123 6 113 2.0 0.0 10

Orange,power

1powersize

450 7 103 2 101 2.0 0.0 10

Pineappleorangebananablend,VibrantC,power

1powersize

470 5 113 6 104 1.0 0.0 30

Wheatgrass 1oz 5 1 1 0 1 0.0 0.0 0SMOOTHIESAlohaPineapple

16floz 320 6 75 3 67 1.0 0.0 80

BananaBerry

16floz 270 2 66 3 57 1.5 0.0 35

BerryLime 16floz 270 2 63 5 47 1.0 0.0 45

SublimeBounceBackBlast

16floz 300 6 65 3 51 1.0 0.0 95

CaribbeanPassion

16floz 270 2 62 3 54 1.0 0.0 40

ChocolateMoo’d

16floz 540 12 112 2 100 6.0 3.5 270

Coldbuster 16floz 280 3 65 3 60 1.5 0.0 15Mango-A-Go-Go

16floz 300 2 71 2 62 1.0 0.5 40

PowerBoost 16floz 280 4 67 6 56 1.0 0.0 30Razzmatazz 16floz 300 2 72 3 56 1.0 0.0 45StrawberriesWild

16oz 280 3 67 3 58 0.0 0.0 95

JASON’SDELIItem Serving


FatSatFat

Sodium

Amy’sTurkey-O,sandwich

1 648 33 72 8 11 27.0 11.0 2063

BirdtotheWisewithmayo,sandwich

1 1491 71 49 0 7 113.0 49.0 2053

BirdtotheWisewithoutmayo,sandwich

1 1391 71 49 0 7 102.0 47.0 1978

BLT,sandwich

1 800 30 68 10 10 49.0 14.0 1850

CaliforniaClub,sandwich

1 826 39 42 2 7 57.0 27.0 1548

ChicagoClub,sandwich

1 776 46 46 7 2 50.0 15.0 2785

ClubRoyale,sandwich

1 846 53 44 2 11 51.0 27.0 2188

DeliClub, 1 882 58 80 9 10 44.0 16.0 2280

sandwichPhillyChickWrap,sandwich

1 610 47 53 6 8 25.0 10.0 1499

RancheroWrap,sandwich

1 890 61 53 13 6 50.0 18.0 3879

ReubentheGreat,sandwich

1 860 75 56 9 2 35.0 15.0 4186

SantaFeChicken,sandwich

1 757 57 52 7 9 38.0 14.0 1909

TheNewYorkYankee,sandwich

1 1189 92 47 2 0 69.0 32.0 2270

TunaMelt,sandwich

1 960 55 47 7 7 62.0 18.0 1310

JIMMYJOHN’SItem Serving


FatSatFat

Sodium

BigJohn®,sandwich

1 533 26 49 1 n/a 24.0 4.0 1014

DoubleprovoloneSlim,sandwich

1 545 29 65 0 n/a 16.0 9.0 991

HamandcheeseSlim,sandwich

1 508 31 66 0 n/a 9.6 5.0 1244

JJBLT®,sandwich

1 634 25 49 1 n/a 35.0 9.0 1329

Pepe®,sandwich

1 617 28 50 1 n/a 31.0 8.0 1262

RoastbeefSlim,sandwich

1 424 29 64 0 n/a 2.8 1.0 966

Salami,capicola,cheeseSlim,sandwich

1 599 33 66 0 n/a 19.8 8.8 1450

TotallyTuna®,sandwich

1 548 33 54 3 n/a 31.0 4.0 1592

TunasaladSlim,sandwich

1 722 35 68 1 n/a 30.5 4.0 1746

TurkeybreastSlim,sandwich

1 401 27 65 0 n/a 0.6 0.0 1075

TurkeyTom®,sandwich

1 515 24 50 1 n/a 22.0 3.0 1094

Vegetarian,sandwich

1 578 19 53 2 n/a 30.0 7.6 873

Vito®,sandwich

1 600 30 52 1 n/a 28.0 9.0 1377

KFC

Item ServingSize


SatFat

Sodium

MAINSChickensandwich,honeybarbecueflavorwithsauce

1 300 21 41 4 16 6.0 1.5 640

Chickensandwich,originalrecipewithsauce

1 450 29 22 0 0 27.0 6.0 1010

Chickensandwich,tenderswithsauce

1 390 31 24 1 0 19.0 4.0 810

Chickensandwich,TripleCrunchZingerwithsauce

1 680 35 42 1 3 41.0 8.0 1650

Chickensandwich,Twister

1 670 27 55 3 7 38.0 7.0 1650

Chicken,breast,extracrispy,fried

1 510 39 16 0 1 33.0 7.0 1010

Chickenthigh,originalrecipe,fried

1 220 18 5 0 0 15.0 4.0 620

Chicken,popcorn,fried

1order 400 21 22 3 0 26.0 4.5 1160

SIDESBakedbeans

1order 230 8 46 7 22 1.0 1.0 720

Cornonthecob

1piece 150 5 26 7 10 3.0 1.0 10

Macaroni&cheese

1order 180 6 20 2 4 9.0 3.0 880

Mashedpotatoes,withgravy

1order 130 2 18 1 1 4.5 2.0 580

Snapbeans,green

1order 20 1 3 1 1 0.0 0.0 290

LITTLECAESAR’SItem Serving


FatSatFat

Sodium

PIZZAS3MeatTreat®

1/8pizza

350 17 30 1 3 18.0 8.0 730

Deep-dishcheese

1/8pizza

320 14 38 1 3 13.0 5.0 490

Deep-dishpepperoni

1/8pizza

360 16 38 1 4 16.0 6.0 610

HulaHawaiian

1/8pizza

270 15 33 1 6 9.0 4.5 600

Justcheese

1/8pizza

240 12 30 1 3 9.0 4.5 410

Meatandvegetable

1/8pizza

350 17 30 1 3 18.0 8.0 730

Pepperoni 1/8pizza

280 14 30 1 3 11.0 5.0 520

Thincrust,cheese

1/8pizza

148 8 11 1 1 8.0 4.0 218

UltimateSupreme

1/8pizza

310 15 31 2 3 14.0 6.0 640

Vegetarian 1/8pizza

270 13 32 2 4 10.0 4.5 530

SIDESItaliancheesebread

1piece 130 6 13 0 1 7.0 2.5 230

Oven-roastedwings

1wing 50 4 0 0 0 3.5 1.0 150

Pepperonicheesebread

1piece 150 7 13 0 1 8.0 3.0 280

LONGJOHNSILVER’SItem Serving


FatSatFat

Sodium

DOLLAR-STRETCHERMENUChicken&fries

1piece&3oz.

370 11 42 4 0 18.0 4.5 820

Fish&fries 1piece&3oz.

490 14 50 4 0 26.0 6.0 1140

Fishsandwich

1 470 18 49 3 4 23.0 5.0 1180

Fourbatteredshrimp

4pieces

170 7 10 0 0 12.0 3.0 640

Popcornshrimp

1snackbox

270 9 23 1 1 16.0 4.0 570

Sixhushpuppies

6pieces

360 9 56 4 5 19.0 4.5 1210

Smallgoldenfries

3oz. 230 3 33 3 0 10.0 2.5 350

Threeshrimp&fries

3pieces&3oz.

360 8 41 3 1 19.0 5.0 830

Zestychickensandwich

1 380 14 39 3 2 19.0 4.0 880

Bajachickentaco

1 370 11 31 3 2 23.0 5.0 890

Bajafish 1 360 9 30 3 2 23.0 4.5 810

tacoFISH&SEAFOODClamstrips,battered

1snackbox

320 9 29 2 1 19.0 4.5 1190

Fish,battered

1piece 260 12 17 0 0 16.0 4.0 790

Langostinolobsterbites,battered

1snackbox

230 13 24 2 0 9.0 3.0 520

Langostinolobster-stuffedcrabcake

1cake 170 6 16 1 0 9.0 2.0 390

Pacificsalmon,grilled

2fillets 150 24 2 0 1 5.0 1.0 440

Shrimp,battered

3pieces

130 5 8 0 0 9.0 2.5 480

Shrimp,popcorn

1snackbox

270 9 23 1 1 16.0 4.0 570

Shrimp,scampi

8pieces

200 17 3 0 1 13.0 2.5 650

Tilapia,grilled

1fillet 110 22 1 0 1 2.5 1.0 250

Whitefish,crispy-breaded

1piece 190 9 17 1 0 10.0 2.5 540

MCDONALD’SItem Serving


FatSatFat

Sodium

BREAKFASTSBacon,egg,cheese,withbiscuit,sandwich

1biscuit 420 15 37 2 3 23.0 12.0

Burrito,breakfast,sausage

1burrito 300 12 26 1 2 16.0 7.0

Meal,hotcakesandsausage,withoutsyrupandmargarine

1order 520 15 61 3 14 24.0 7.0

Muffin,applebran,lowfat

1 300 6 61 3 32 3.0 0.0

Pancakes,plain

3pancakes

340 9 58 2 14 9.0 2.0

Parfait,fruitandyogurtwithgranola

7oz 160 4 31 1 21 2.0 1.0

BURGERSCheeseburger 1 300 15 33 2 6 12.0 6.0Cheeseburger, 1 540 25 45 3 9 29.0 10.0

BigMacCheeseburger,BigN’Tasty

1 510 27 38 3 8 28.0 11.0

Cheeseburger,double

1 440 25 34 2 7 23.0 11.0

Cheeseburger,QuarterPounder

1 510 29 40 3 9 26.0 12.0

Cheeseburger,QuarterPounder,double

1 740 48 40 3 9 42.0 19.0

Hamburger 1 252 12 31 1 7 9.3 2.9Hamburger,BigN’Tasty

1 460 24 37 3 8 24.0 8.0

Hamburger,QuarterPounder

1 410 24 37 2 8 19.0 7.0

DESSERTSApplepie 1slice 250 2 32 4 13 13.0 7.0Cookie,chocolatechip,package

1 160 2 21 1 15 8.0 3.5

Cookie,McDonaldland,package

2oz 260 4 43 1 14 8.0 2.5

Danish,apple 1 340 5 47 2 21 15.0 5.0Frozendessert,McFlurry,Oreo,regular

12oz 580 20 89 3 73 19.0 10.0

Frozendessert,sundae,hotfudge

1 330 8 54 2 48 10.0 7.0

Frozendessert,sundae,strawberry

1 280 6 49 1 45 6.0 4.0

Icecreamcone,vanilla,lowfat

1 150 4 24 0 18 3.5 2.0

Sweetroll,cinnamon

1 398 7 53 2 25 18.1 2.5

SALADS&SIDESChicken,McNuggets

10pieces 460 24 27 0 0 29.0 5.0

Chickenstrips,breast,premium,breaded,fried,Selects

3pieces 400 23 23 0 0 24.0 3.5

Hashbrowns 1order 150 1 15 2 0 9.0 1.5Salad,Caesar,withchicken,crispy

1 330 26 20 3 6 17.0 4.5

Salad,Californiacobb,withoutchicken

1 160 11 7 3 4 11.0 4.5

Salad,Californiacobb,withgrilledchicken

1 380 35 12 4 5 11.0 5.0

Salad,chef,shaker

1 150 17 5 2 2 8.0 4.0

Salad,garden,shaker

1 100 7 4 2 1 6.0 3.5

Sidesalad 1 20 1 4 2 2 0.2 0.0

SANDWICHESSandwich,chicken,classic,premiumcrispy

1 530 28 32 3 12 20.0 3.5

Sandwich,Filet-O-Fish

1 380 15 38 2 5 18.0 3.5

Sandwich,McChicken

1 360 14 40 2 5 16.0 3.0

MRS.FIELDSItem Serving


FatSatFat

Sodium

Buttercookie

1 200 2 29 <1 15 8.0 3.5 180

CutOutcookie

1 400 2 56 0 32 19.0 7.0 230

Debra’sspecialcookie

1 200 3 28 1 16 9.0 3.0 160

Peanutbuttercookie

1 210 4 24 1 12 12.0 4.0 190

Semi-sweetchocolatecookie

1 210 2 29 1 19 10.0 5.0 170

Semi-sweetchocolatewithwalnutscookie

1 220 2 29 2 18 11.0 4.5 140

Triplechocolatecookie

1 210 2 28 2 18 11.0 5.0 140

Whitechunkmacadamia

1 230 3 27 1 18 12.0 5.0 150

cookie

OLIVEGARDEN

Item ServingSize


SatFat

Sodium

APPETIZERSAlfredodippingsauce

1order 380 n/a 9 1 n/a 35.0 22.0 510

Breadstick(withgarlic-butterspread)

1order 150 n/a 28 2 n/a 2.0 0.0 400

Bruschetta 1order 610 n/a 100 10 n/a 13.0 2.5 1760Calamari 1order 890 n/a 64 2 n/a 54.0 5.0 2340Capreseflatbread

1order 600 n/a 46 5 n/a 36.0 11.0 1520

Grilledchickenflatbread

1order 760 n/a 47 5 n/a 44.0 15.0 1500

Hotartichoke-spinachdip

1order 650 n/a 68 6 n/a 31.0 15.0 1430

Lasagnafritta

1order 1030 n/a 82 9 n/a 63.0 21.0 1590

Marinaradippingsauce

1order 70 n/a 10 3 n/a 2.5 0.0 540

MusselsdiNapoli

1order 180 n/a 13 0 n/a 8.0 4.0 1770

Sicilianscampi

1order 500 n/a 43 7 n/a 22.0 10.0 1850

Smokedmozzarellafonduta

1order 940 n/a 72 7 n/a 48.0 28.0 1940

Stuffedmushrooms

1order 280 n/a 15 3 n/a 19.0 5.0 720

ENTRÉESBraisedbeef&tortelloni

1order 1020 n/a 82 10 n/a 53.0 22.0 2060

Capellinidimare

1order 650 n/a 82 7 n/a 18.0 5.0 1830

Capellinipomodoro

1order 840 n/a 141 19 n/a 17.0 3.0 1250

Cheeseravioliwithmarinarasauce

1order 660 n/a 84 7 n/a 22.0 11.0 1440

Cheeseravioliwithmeatsauce

1order 790 n/a 88 12 n/a 28.0 14.0 1510

Chianti-braisedshortribs

1order 1060 n/a 71 17 n/a 58.0 26.0 2970

ChickenAlfredo

1order 1440 n/a 103 5 n/a 82.0 48.0 2070

ChickenMarsala

1order 770 n/a 59 16 n/a 37.0 5.0 1800

ChickenParmigiana

1order 1090 n/a 79 27 n/a 49.0 18.0 3380

Chickenscampi

1order 1070 n/a 88 8 n/a 53.0 20.0 2220

Chicken&shrimp

1order 1440 n/a 80 9 n/a 88.0 38.0 3000

carbonaraEggplantParmigiana

1order 850 n/a 98 19 n/a 35.0 10.0 1900

FettuccineAlfredo

1order 1220 n/a 99 5 n/a 75.0 47.0 1350

Five-cheesezitialforno

1order 1050 n/a 112 9 n/a 48.0 26.0 2370

Garlic–herbchickenconbroccoli

1order 960 n/a 90 12 n/a 41.0 18.0 2180

Grilledshrimpcaprese

1order 900 n/a 82 0 n/a 40.0 17.0 3490

Herb-grilledsalmon

1order 510 n/a 5 2 n/a 26.0 6.0 760

Lasagnaclassico

1order 850 n/a 39 19 n/a 47.0 25.0 2830

Lasagnarollataalforno

1order 1170 n/a 90 11 n/a 68.0 39.0 2510

Mixedgrill 1order 830 n/a 72 10 n/a 28.0 5.0 1840Parmesan-crustedbistecca

1order 690 n/a 40 7 n/a 35.0 19.0 1480

Parmesan-crustedtilapia

1order 590 n/a 42 6 n/a 25.0 10.0 910

PorkMilanese

1order 1510 n/a 118 11 n/a 87.0 37.0 3100

Raviolidiportobello

1order 670 n/a 74 15 n/a 30.0 17.0 1400

SeafoodAlfredo

1order 1020 n/a 88 9 n/a 52.0 31.0 2430

Seafoodbrodetto

1order 480 n/a 35 7 n/a 16.0 3.0 2250

SeafoodPortofino

1order 800 n/a 85 16 n/a 33.0 14.0 1880

Shrimp&crabtortelliromana

1order 840 n/a 67 4 n/a 42.0 24.0 1710

Shrimpprimavera

1order 730 n/a 110 14 n/a 12.0 2.0 1620

Spaghetti&Italiansausage

1order 1270 n/a 97 15 n/a 67.0 24.0 3090

Spaghetti&meatballs

1order 1110 n/a 103 9 n/a 50.0 20.0 2180

Spaghettiwithmeatsauce

1order 710 n/a 94 9 n/a 22.0 8.0 1340

Steakgorgonzola-Alfredo

1order 1310 n/a 82 9 n/a 73.0 41.0 2190

SteakToscano

1order 810 n/a 62 11 n/a 35.0 8.0 1690

StuffedchickenMarsala

1order 800 n/a 40 6 n/a 36.0 16.0 2830

TourofItaly 1order 1450 n/a 97 10 n/a 74.0 33.0 3830Venetianapricotchicken

1order 380 n/a 32 8 n/a 4.0 1.5 1420

SOUPS&SALADSChicken&gnocchi

1order 250 n/a 29 2 n/a 8.0 3.0 1180

Garden-freshsalad

1/2order

120 n/a 17 3 n/a 3.5 0.5 550

Garden-freshsalad

1order 350 n/a 22 3 n/a 26.0 4.5 1930

GrilledchickenCaesar

1order 850 n/a 14 4 n/a 64.0 13.0 1880

Minestrone 1order 100 n/a 18 3 n/a 1.0 0.0 1020Pastaefagioli

1order 130 n/a 17 6 n/a 2.5 1.0 680

Zuppatoscana

1order 170 n/a 24 2 n/a 4.0 2.0 960

ONTHEBORDER

Item ServingSize


SatFat

Sodium

APPETIZERSBordersampler

1order 2010 101 105 15 n/a 135.0 50.0 4490

Chickenflautaswithoriginalqueso

1order 1070 51 69 10 n/a 66.0 17.0 1910

Chipsandsalsa

1order 430 5 52 5 n/a 22.0 4.0 440

Empanadas,chickenwithoriginalqueso

1order 1220 41 79 4 n/a 83.0 29.0 1310

Empanadaswithgroundbeefwithoriginalqueso

1order 1250 39 79 5 n/a 88.0 30.0 1370

Fajitaquesadillaswithchicken

1order 1240 62 59 5 n/a 85.0 32.0 2740

Fajitaquesadillaswithsteak

1order 1230 50 59 7 n/a 90.0 36.0 1930

Firecracker- 1order 1950 67 123 3 n/a 134.0 36.0 6540

stuffedjalapeñoswithoriginalquesoGrandefajitanachoswithchicken

1order 1540 112 88 17 n/a 85.0 38.0 5180

Grandefajitanachoswithsteak

1order 1530 87 87 21 n/a 95.0 48.0 3560

Shakenmargaritashrimpcocktailwithcocktailsauce

1order 640 36 62 10 n/a 36.0 7.0 2890

Ultimateloadedquesowithoutchips

1order 780 45 36 11 n/a 52.0 27.0 2750

MAINSCheesestuffedchilerellenowithrancherosauce

1order 680 31 28 6 n/a 57.0 5.0 1190

Chickenflautaswithchileconqueso

1order 330 17 19 2 n/a 21.0 7.0 790

Chickentortillasoup

1order 330 17 26 4 n/a 18.0 7.0 960

Crispytacowithchicken

1order 260 18 19 3 n/a 12.0 4.0 530

Crispytacowithgroundbeef

1order 320 18 19 4 n/a 19.0 7.0 600

Enchiladas,cheeseandonionwithchileconcarne

1order 360 17 20 2 n/a 24.0 12.0 930

Item ServingSize


SatFat

Sodium

Empanadas,chickenwithchileconqueso

1order 540 20 33 1 n/a 37.0 14.0 780

Enchiladas,chickenwithsourcreamsauce

1order 210 12 18 1 n/a 11.0 5.0 490

Enchiladas,groundbeefwithchileconcarne

1order 260 14 19 2 n/a 15.0 6.0 650

Empanadas,groundbeefwithchileconqueso

1order 550 19 33 2 n/a 39.0 15.0 810

Housesaladwithoutdressing

1order 200 6 20 4 n/a 12.0 4.0 260

Porktamalewithchileconcarne

1order 290 13 14 3 n/a 20.0 7.0 960

Softtaco 1order 240 19 24 2 n/a 11.0 4.0 830

withchickenSofttacowithgroundbeef

1order 310 19 24 3 n/a 18.0 8.0 900

SIDESBlackbeanswithcheese

1order 130 8 20 6 n/a 3.0 1.0 630

Grilledvegetables

1order 70 2 16 3 n/a 0.0 0.0 20

Guacamole 1order 50 1 3 3 n/a 5.0 1.0 90Housevegetables

1order 180 2 13 3 n/a 14.0 3.0 190

Mexicanrice 1order 290 6 54 0 n/a 5.0 1.0 620Picodegallo

1order 10 0 1 0 n/a 1.0 0.0 55

Refriedbeanswithcheese

1order 230 10 24 7 n/a 10.0 4.0 730

SOUPS&SALADSChickentortillasoup

side 330 17 26 4 n/a 18.0 7.0 960

Chickentortillasoup

regular 510 25 50 6 n/a 25.0 8.0 1950

Citruschipotlechickensaladwithmangocitrusvinaigrette

1order 290 25 42 11 n/a 4.0 2.0 840

Grandetacosaladwithchickenwithdressing

1order 1290 53 83 12 n/a 85.0 28.0 2110

Grandetaco 1order 1380 53 83 14 n/a 95.0 33.0 2200

SaladwithgroundbeefwithdressingHousesaladwithoutdressing

1order 200 6 20 4 n/a 12.0 4.0 260

Sizzlingchickenfajitasalad,withoutdressing

1order 710 52 25 7 n/a 46.0 20.0 1930

Sizzlingsteakfajitasalad,withoutdressing

1order 830 56 24 8 n/a 58.0 29.0 2090

ORANGEJULIUS

Item ServingSize


SatFat

Sodium

3-BerryBlast 20floz 460 0 0 150 108 6.0 89.0

Bananarilla® 16floz 320 7 6 70 65 5.0 44.0

BerryBananaSqueeze

20floz 440 0 0 150 106 5.0 86.0

Blackberry 16floz 280 7 6 64 55 4.0 37.0BlackberryStorm

20floz 680 15 13 290 128 6.0 90.0

BlackberryToner

20floz 410 0 0 150 94 4.0 71.0

CocoaLatteSwirl

20floz 960 23 19 870 156 5.0 119.0

CranberryBananaJulius®

16floz 140 1 0 20 35 3.0 29.0

CranberryOrangeChill/Tart’N’Berry™

20floz 410 3 1 55 99 7.0 84.0

CranberryOrangeJulius®

16floz 120 1 0 20 29 2.0 26.0

CranberryPineapple

16floz 140 1 0 20 34 3.0 28.0

Julius®MangoJulius®

16floz 150 1 0 20 38 1.0 36.0

MangoPassion

20floz 370 0 0 170 86 1.0 75.0

OrangeJulius®

16floz 130 1 0 20 33 0.0 30.0

OrangeSwirl™

20floz 540 12 10 150 103 3.0 77.0

PeachJulius®

16floz 140 0 0 20 34 1.0 32.0

PeachWhiteTea

20floz 320 0 0 140 75 1.0 64.0

Peaches&Cream

20floz 360 0 0 170 83 2.0 69.0

PiñaColada 16floz 260 7 6 75 52 2.0 41.0PineappleJulius®

16floz 120 0 0 25 31 1.0 29.0

PomegranateJulius®

16floz 160 1 0 25 40 1.0 39.0

RaspberryCrème

20floz 650 15 13 290 118 5.0 87.0

RaspberryCrush

20floz 390 1 0 5 98 9.0 80.0

RaspberryJulius®

16floz 200 1 0 20 51 3.0 49.0

RaspberryWhiteTea

20floz 410 1 0 140 97 5.0 85.0

StrawberryBanana

16floz 300 7 6 65 60 4.0 44.0

StrawberrySensation

20floz 430 0 0 160 100 2.0 88.0

Strawberry 20floz 390 0 0 160 89 2.0 74.0

Xtreme

Tripleberry® 16floz 310 7 6 65 63 4.0 49.0

Tropical 16floz 310 7 6 65 63 4.0 49.0TropicalTango

20floz 380 0 0 120 92 3.0 75.0

Tropi-Colada 20floz 530 10 9 260 99 3.0 75.0StrawberryLemonadeJulius®

16floz 310 7 6 65 63 4.0 49.0

OUTBACKSTEAKHOUSEItem Serving


FatSatFat

Sodium

ENTRÉESAliceSpringsChicken®withoutsides

asserved

1297 84 30 2 n/a 93.0 40.0 2292

Atlanticsalmon

asserved

582 39 2 1 0 45.0 17.0 708

Babybackribswithoutsides

fullrack 2013 109 24 1 n/a 160.0 59.0 2600

Chicken,Grilledonthebarbie

asserved

587 54 32 4 0 26.0 13.0 1533

ChickenandSwissgrilledsandwich

1sandwich

750 48 50 3 0 39.0 13.0 1371

Filetwithwildmushroomsaucewithoutsides

asserved

344 36 7 1 n/a 18.0 10.0 1193

Grilledchickenonthebarbiewithoutsides

asserved

444 52 21 1 n/a 15.0 7.3 1256

NewYorkstripsteak

8oz 566 27 92 13 0 36.0 14.0 1683

NewZealandrackoflambwithoutsides

asserved

1303 61 5 1 n/a 112.0 58.0 1473

NoRulesParmesanpasta

asserved

909 20 89 4 n/a 53.0 31.0 1075

Outbackerburger

1burger 759 43 43 4 0 45.0 17.0 1250

Primerib 8oz 537 29 2 0 n/a 45.0 18.6 888Ribs,1/2rack,withfries

asserved

1403 59 66 6 0 99.0 39.0 1727

Sweet-glazedroastedporktenderloinwithoutsides

asserved

385 37 32 1 n/a 12.0 6.0 462

Victoria’sFilet®withoutsides

9oz 725 50 1 0 n/a 57.0 25.5 593

SIDES&SALADSBaked 1potato 520 8 65 7 0 26.0 13.0 2456

potato,dressedChickenCaesarsalad

1salad 1044 68 27 6 0 73.0 24.0 2101

Freshseasonalvegetables

1order 143 3 11 4 0 11.0 6.0 277

Queenslandsaladwithoutdressing

asserved

839 54 53 5 n/a 59.0 22.5 1322

P.F.CHANG’SItem Serving


FatSatFat

Sodium

APPETIZERSChang’schickenlettucewraps

5oz 160 8 17 2 n/a 7.0 1.0 650

Chang’svegetarianlettucewraps

5oz 140 6 11 2 n/a 7.0 1.0 530

Crispygreenbeans

4oz 260 2 21 2 n/a 18.0 3.0 140

Eggrolls 3oz 174 5 22 3 n/a 8.0 1.0 673Northern-stylespareribs

4oz 343 31 11 0 n/a 19.0 2.0 925

Porkdumplings,steamed

2oz 60 4 6 0 n/a 2.0 1.0 125

Saltandpeppercalamari

2oz 160 6 11 0 n/a 10.0 2.0 208

Shrimpdumplings,steamed

4oz 45 4 6 0 n/a 0.0 0.0 180

Spring 3oz 156 4 17 2 n/a 8.0 1.0 271

rollsVegetabledumplings,steamed

6oz 45 2 8 0 n/a 0.0 0.0 80

BEEFAsianmarinatedNewYorkStrip

8oz 370 33 17 0 n/a 20.0 9.0 933

Beefwithbroccoli

7oz 290 24 21 2 n/a 12.0 3.0 1573

HongKongbeefwithsnowpeas

9oz 310 24 24 3 n/a 14.0 3.0 826

Orange-peelbeef

5oz 283 12 21 1 n/a 13.0 3.0 833

Peppersteak

8oz 297 24 19 1 n/a 13.0 3.0 1300

CHICKENChang’sspicychicken

6oz 323 28 23 0 n/a 16.0 2.0 550

Chickenwithblackbeansauce

7oz 300 29 14 0 n/a 16.0 2.0 1850

Crispyhoneychicken

6oz 477 16 49 0 n/a 23.0 4.0 510

Gingerchickenwithbroccoli

9oz 273 28 18 2 n/a 11.0 2.0 1457

Kungpaochicken

5oz 383 33 14 2 n/a 23.0 4.0 940

Orange-peelchicken

5oz 333 27 20 1 n/a 15.0 3.0 770

Sesamechicken

8oz 343 30 25 2 n/a 14.0 2.0 1020

Sweet&sourchicken

5oz 370 12 38 0 n/a 19.0 3.0 367

SEAFOODKungpaoscallops

5oz 307 16 17 2 n/a 20.0 3.0 1126

Oolongmarinatedseabass

9oz 315 24 15 2 n/a 19.0 5.0 1550

Salmonsteamedwithginger

10oz 330 31 12 3 n/a 19.0 3.0 605

Saltandpepperprawns

6oz 197 21 8 2 n/a 11.0 2.0 1070

Shrimpwithcandiedwalnuts

7oz 377 16 25 1 n/a 24.0 4.0 654

Shrimpwithlobstersauce

10oz 250 23 11 1 n/a 14.0 2.0 1745

VEGETARIANBuddha’sfeast

6oz 55 4 11 4 n/a 0.0 0.0 40

Coconutcurryvegetables

13oz 510 22 26 5 n/a 36.0 12.0 650

Mapotofu 10oz 350 20 17 2 n/a 23.0 5.0 1060Stir-fried 6oz 270 2 14 2 n/a 22.0 3.0 760

eggplantVegetablechowfun

7oz 250 2 46 3 n/a 2.0 0.0 750

Vegetarianfriedrice

7oz 190 5 38 2 n/a 2.0 0.0 230

PANDAEXPRESS

Item ServingSize


SatFat

Sodium

BEEF&PORKBBQpork 4.6oz 360 34 13 1 12 19.0 8.0 1310Broccolibeef

5.4oz 150 11 12 3 2 6.0 1.5 720

Mongolianbeef

6.9oz 230 17 17 3 6 11.0 2.5 1040

Sweet&sourpork

5.6oz 400 13 36 2 15 23.0 4.5 360

CHICKENBroccolichicken

5.5oz 180 13 11 3 2 9.0 2.0 630

Kungpaochicken

6.1oz 300 19 13 2 4 19.0 3.5 880

Mushroomchicken

5.9oz 220 17 9 2 3 13.0 3.0 780

Orangechicken

5.4oz 400 15 42 0 18 20.0 3.5 640

Pineapplechickenbreast

6oz 220 17 20 1 14 8.0 1.5 640

Stringbeanchicken

5.1oz 190 12 11 2 4 10.0 2.0 720

String 5.6oz 170 15 13 2 5 7.0 1.5 720

beanchickenbreastSweetandsourchicken

5.5oz 400 15 46 1 23 17.0 3.0 370

Thaicashewchickenbreast

6.3oz 280 23 21 2 6 19.0 3.5 980

SHRIMPCrispyshrimp

6pieces

260 9 26 1 2 13.0 2.5 810

Honeywalnutshrimp

3.7oz 370 14 27 2 9 23.0 4.0 470

Kungpaoshrimp

6.4oz 250 14 14 2 4 15.0 2.5 880

Tangyshrimp

6.4oz 190 13 19 2 14 7.0 1.5 820

SOUPS&SIDESChickeneggroll

1 200 8 16 2 2 12.0 4.0 390

Chickenpotstickers

3pieces

220 7 23 1 2 11.0 2.5 280

Chowmein

8.3oz 400 12 61 8 10 12.0 2.0 1060

Eggplantandtofu

6.1oz 310 7 19 3 13 24.0 3.0 680

Fortunecookie

1 32 1 7 0 3 0.0 0.0 8

Friedrice 10oz 570 16 85 8 0 18.0 4.0 900Hotandsoursoup

10.6oz 90 4 12 1 3 3.5 0.5 970

Mixed 8.6oz 70 4 13 5 4 0.5 0.0 530

veggiesVeggiespringrolls

2 160 4 22 4 2 7.0 1.0 540

PANERABREAD

Item ServingSize


SatFat

Sodium

BAGELSAsiagocheese

1 330 13 55 2 3 6.0 3.5 570

Blueberry 1 330 10 67 2 9 1.5 0.0 490Chocolatechip

1 370 10 69 2 14 6.0 4.0 480

Cinnamoncrunch

1 430 9 81 3 30 8.0 5.0 430

Cinnamonswirlandraisin

1 320 10 65 3 11 2.5 1.0 460

Everything 1 300 10 59 2 4 2.5 0.0 630Frenchtoast

1 350 9 67 2 15 5.0 2.0 610

Jalapeñoandcheddar

1 310 12 56 2 3 3.0 1.5 740

Plain 1 290 10 59 2 3 1.5 0.0 450Sesame 1 310 10 59 2 3 3.0 0.0 450Sweetonionpoppyseed

1 400 14 72 4 7 7.0 1.0 510

Whole 1 370 13 70 6 5 3.5 0.0 420

grainAsiagocheese,demi

1 160 7 22 1 0 4.0 2.5 320

BREADSCiabatta 6.25oz 460 16 84 3 3 6.0 1.0 760Cinnamonraisinloaf

2oz 180 5 34 1 11 3.0 1.5 135

Focaccia 2oz 180 5 28 1 1 4.5 0.5 320FocacciawithAsiagocheese

2oz 160 5 23 1 1 5.0 1.5 230

Frenchbaguette

2oz 150 5 30 1 0 1.0 0.0 370

Honeywheatloaf

2oz 170 5 30 2 4 3.0 1.5 240

Sesamesemolinaloaf

2oz 140 4 29 1 1 0.5 0.0 350

Sourdoughroundloaf

2oz 140 5 28 1 0 0.5 0.0 290

Sourdoughsoupbowl

8oz 590 21 118 4 1 2.5 0.0 1210

Stone-milledryeloaf

2oz 140 5 28 2 0 0.5 0.0 380

Three-cheesedemi

2oz 160 6 29 1 1 2.0 1.0 320

Three-Seeddemi

2oz 160 6 27 2 0 3.5 0.0 300

Tomatobasilloaf

2oz 140 5 27 1 1 0.5 0.0 330

White 2oz 140 5 26 2 1 2.5 1.0 310

whole-grainloafWhole-grainloaf

2oz 140 6 27 3 2 1.0 0.0 300

Item ServingSize


SatFat

Sodium

BREAKFASTSANDWICHESAsiagocheesebagelwithbacon

6.5oz 480 23 55 2 3 18.0 9.0 800

Asiagocheesebagelwitheggandcheese

8.25oz 640 31 56 2 4 31.0 14.0 1130

Asiagocheesebagelwithsausage

7.25oz 590 32 58 3 4 25.0 11.0 1430

Bacon,egg,&cheeseonciabatta

5.75oz 380 18 43 2 1 14.0 6.0 620

Breakfastpowersandwich

7.5oz 610 33 56 3 4 27.0 13.0 1240

Egg&cheeseonciabatta

7.5oz 540 26 44 2 2 28.0 11.0 950

Grilledbreakfastsandwiches

6.6oz 510 28 44 2 2 24.0 10.0 1060

Jalapeño&cheddarbagelwithbacon

7.25oz 490 28 58 3 3 15.0 8.0 1270

Sausage,egg,&cheeseonciabatta

6oz 360 23 36 4 3 14.0 6.0 860

PASTRIES,COOKIES&CAKESApplecrunchmuffin

5oz 450 7 80 2 49 12.0 3.0 340

Carrotwalnutmuffin

5oz 500 8 72 3 37 21.0 4.5 580

Cheesepastry 3.75oz 400 8 42 1 15 22.0 14.0 340Cherrypastry 5oz 500 7 77 2 45 18.0 11.0 320ChocolateChipMuffie

2.5oz 280 4 40 1 24 12.0 3.5 180

ChocolateChipper

3.25oz 440 5 59 2 33 23.0 14.0 250

ChocolateDuetwithwalnuts

3.25oz 450 6 55 3 36 24.0 13.0 150

Chocolatefudgebrownie

3.5oz 410 5 64 2 33 14.0 8.0 260

Chocolatepastry

3.5oz 410 8 46 2 18 24.0 14.0 260

Cinnamoncoffeecrumbcake

4.25oz 470 6 54 1 30 25.0 9.0 310

Macadamianutblondie

3.5oz 460 4 62 1 25 21.0 11.0 200

Oatmealraisin 3.25oz 370 5 57 2 28 14.0 8.0 310Pecanbraid 4.25oz 470 8 52 2 23 26.0 12.0 270PumpkinMuffie

3oz 290 3 45 1 26 11.0 2.0 240

Pumpkinmuffin

6oz 580 7 89 2 51 22.0 4.0 470

Shortbread 2.5oz 350 3 36 1 11 21.0 12.0 160Wildblueberrymuffin

4.5oz 440 6 66 2 39 17.0 3.0 330

SANDWICHESANDPANINIAsiagoroastbeef

1/2 350 24 32 1 2 13.0 7.0 630

onAsiagocheeseBaconTurkeyBravo®ontomatobasil

1/2 420 26 44 2 6 14.0 5.0 1500

ChickenCaesaronthreecheese

1/2 360 21 33 2 2 16.0 4.5 730

ChipotlechickenonartisanFrench

1/2 500 26 34 2 3 28.0 8.0 1180

Cubanchickenpanini

1/2 430 23 43 2 5 19.0 5.0 950

FrontegaChicken®onfocaccia

1/2 430 23 40 2 3 20.0 4.5 1080

Italiancomboonciabatta

1/2 520 31 47 2 3 23.0 9.0 1510

Mediterraneanveggieontomatobasil

1/2 300 11 50 5 3 7.0 1.5 730

Napaalmondchickensaladonsesamesemolina

1/2 340 15 44 2 6 13.0 2.0 660

SierraturkeyonfocacciawithAsiagocheese

1/2 480 19 40 2 3 27.0 6.0 990

SmokedhamandSwiss

1/2 350 23 33 3 2 14.0 5.0 1180

onstone-milledryeSmokedturkeybreastoncountry

1/2 280 16 34 2 2 9.0 1.5 980

SmokehouseTurkey®onthree-cheese

1/2 360 25 33 2 3 14.0 6.0 1230

Tomatoandmozzarellaonciabatta

1/2 380 15 48 3 5 15.0 5.0 650

Tunasaladonhoneywheat

1/2 380 10 32 3 6 23.0 4.5 570

Turkeyartichokeonfocaccia

1/2 370 20 44 3 5 13.0 3.5 1170

SOUPS&SIDESBakedpotato 12oz 340 7 29 0 2 22.0 11.0 1210BakedpotatowithYouPickTwo®

8oz 210 5 18 0 1 14.0 7.0 760

BroccoliCheddarsoup

12oz 290 12 24 7 0 16.0 9.0 1540

CreamofChickenandwildricesoup

12oz 320 10 33 0 3 17.0 7.0 1270

Frenchonionsoup

13.25oz

240 9 24 1 7 12.0 5.0 2210

Lowfatchickennoodlesoup

12oz 110 8 10 0 2 4.0 1.5 1360

Lowfatchickentortilla

12.75oz

190 10 24 1 1 6.0 1.5 1110

soupLowfatgardenvegetablewithpestosoup

12oz 160 5 28 6 8 3.5 0.0 1240

Lowfatvegetarianblackbeansoup

12oz 170 10 29 5 4 4.0 1.5 1590

NewEnglandclamchowder

12oz 450 8 29 3 0 34.0 20.0 1190

Signaturemacaroni&cheese

15.5oz 980 33 75 3 14 61.0 26.0 2030

Signaturemacaroni&cheese

7.75oz 490 17 37 1 7 30.0 13.0 1020

PAPAJOHN’SItem Serving


FatSatFat

Sodium

PIZZASBBQchicken&bacon,14”

1/8pizza

350 15 44 2 7 12.0 5.0 1020

Cheese,14”

1/8pizza

290 11 37 2 4 10.0 4.5 720

GardenFresh,14”

1/8pizza

280 11 39 2 5 9.0 4.0 700

HawaiianBBQchicken,14”

1/8pizza

290 11 37 2 4 10.0 4.5 720

Pepperoni,14”

1/8pizza

330 13 37 2 4 14.0 6.0 870

Sausage,14”

1/8pizza

330 12 37 2 4 15.0 6.0 830

SpicyItalian,14”

1/8pizza

380 14 38 2 4 18.0 7.0 980

SpinachAlfredo,14”

1/8pizza

290 10 36 1 4 11.0 6.0 640

TheMeats,14”

1/8pizza

370 15 38 2 5 19.0 7.0 1050

The 1/8 330 13 39 2 5 14.0 6.0 930

Works,14” pizzaTuscansix-cheese,14”

1/8pizza

320 14 38 2 4 13.0 6.0 800

PAPAMURPHY’SItem Serving


FatSatFat

Sodium

PIZZAS

50/50 1/8pizza

330 16 29 <1 6 17.0 8.0 850

5-meat 1/8pizza

370 18 39 0 7 16.0 7.0 910

All-meat 1/8pizza

320 17 28 0 5 16.0 8.0 790

AwesomeFoursome

1/8pizza

320 116 34 <1 9 15.0 8.0 800

Barbequechicken

1/8pizza

310 17 35 0 11 11.0 6.0 680

BigMurphy 1/8pizza

370 17 40 <1 7 16.0 7.0 890

Cheese 1/8pizza

250 12 27 0 5 10.0 6.0 500

Cherrydessertpizza

1/8pizza

240 4 44 <1 16 4.5 1.0 330

Chicago-style 1/8pizza

370 17 40 <1 7 16.0 7.0 850

Chickenandbacon

1/8pizza

370 20 39 0 6 15.0 7.0 820

ChickenFlorentine

1/8pizza

460 26 46 1 7 19.0 9.0 1040

Combo 1/8pizza

450 21 46 <1 8 21.0 11.0 1030

Cowboy 1/8pizza

320 16 29 <1 5 16.0 8.0 810

Forty-Niner 1/8pizza

370 18 31 <1 6 19.0 9.0 880

Gourmetchickengarlic

1/8pizza

290 17 27 0 4 13.0 6.0 560

GourmetclassicItalian

1/8pizza

350 17 31 <1 5 18.0 8.0 790

Gourmetsupreme

1/8pizza

280 13 30 2 6 12.0 6.0 600

Gourmetvegetarian

1/8pizza

300 14 31 1 5 14.0 7.0 700

Hawaiian 1/8pizza

270 13 30 <1 8 10.0 6.0 600

HerbchickenMediterranean

1/8pizza

340 17 35 3 7 14.0 7.0 630

Italian 1/8pizza

450 22 46 <1 8 20.0 10.0 1090

Meatsampler 1/8pizza

280–340 15–17 31–32

<1 6 11-16

6–8 670–840

Murphy’scombo

1/8pizza

330 16 29 <1 6 17.0 8.0 850

Papa’sFavorite

1/8pizza

330 16 29 <1 6 17.0 8.0 820

Papa-Roni 1/8pizza

300 14 28 0 5 15.0 8.0 690

Pepperoni 1/8pizza

290 13 27 0 5 14.0 7.0 640

Perfect 1/8pizza

290–320 15 30–34

<1 6–9 11–15

6-8 670–710

Rancher 1/8pizza

300 16 28 0 6 14.0 7.0 700

Specialtyofthehouse

1/8pizza

320 16 32 <1 6 15.0 7.0 800

1/8 310 16 30 1 5 14.0 6.0 760

Tacogrande pizza

Vegetariancombo

1/8pizza

270 13 30 <1 6 11.0 6.0 610

VeggieMediterranean

1/8pizza

280 12 31 2 6 12.0 6.0 540

SIDESAppledessertpizza

1slice 240 4 46 <1 19 4.5 1.0 340

Caesarsalad 1/2 50 4 4 2 2 2.0 1.0 120Caesarsaladdressing

1oz 140 1 2 0 1 14.0 1.0 170

Cheesybread,withoutsauce

1/8 220 7 31 0 5 7.0 3.0 480

ChickenCaesarsalad

1/2 140 18 5 3 2 5.0 2.5 320

Cinnamonwheel

2slices 250 5 42 0 13 7.0 2.0 410

Clubsalad 1/2salad

140 13 6 3 2 8.0 4.0 480

CookiedoughwithHershey’schocolatechips

1oz 120 1 17 0 10 6.0 2.0 115

Gardensalad 1/2 100 6 8 3 2 6.0 3.0 260Italiansalad 1/2 140 7 7 3 1 10.0 4.0 400Lasagna 1/8 330 17 26 2 9 18.0 9.0 760Low-calorieItaliansaladdressing

1oz 10 0 1 0 1 0.5 0.0 280

PIZZAHUT

Item ServingSize


SatFat

Sodium

Cheese 1/8pizza

240 11 27 1 2 11.0 4.5 530

Chickensupreme

1/8pizza

270 13 28 1 3 12.0 4.0 580

Italiansausage

1/8pizza

270 11 28 1 3 13.0 4.5 560

MeatLover’s

1/8pizza

330 14 27 1 2 18.0 7.0 830

PepperoniLover’s

1/8pizza

250 11 26 1 2 12.0 4.5 590

SausageLover’s

1/8pizza

330 13 29 2 2 20.0 7.0 830

Supersupreme

1/8pizza

340 14 30 2 7 18.0 6.0 760

Supreme 1/8pizza

240 11 26 2 3 12.0 5.0 690

VeggieLover’s,medium

1/8pizza

230 9 28 2 3 9.0 3.5 500

VeggieLover’s,small

1/8pizza

200 9 27 2 3 7.0 3.5 540

POPEYES

Item ServingSize


SatFat

Sodium

Cajun-batteredFrenchfries

1order 660 30 60 3 9 33.0 9.0 2280

Cajunchicken,wings,fried

6pieces

595 34 19 0 0 43.0 15.0 1274

Cajunchickenwithrice

1order 630 30 72 1 0 18.0 6.0 2229

Chicken,breast,mild,fried

1order 265 22 9 0 0 15.5 5.4 530

Chickendeluxesandwich,withmayo

1 480 33 54 3 5 15.0 6.0 1290

Chickenstrips

2pieces

271 19 19 1 0 13.0 5.4 922

Chicken,thigh,mild,fried

1order 313 19 11 1 0 22.0 7.4 595

ÉtoufféeCreole

1order 480 36 18 6 3 30.0 9.0 2610

chicken,withriceRedbeansandrice

1order 320 10 31 17 2 19.0 6.0 710

Shrimp,popcorn,batter-fried

asserved

280 12 22 1 0 16.0 6.0 1110

REDLOBSTER

Item ServingSize


SatFat

Sodium

LOBSTERS&CRABSChef’sSignaturelobsterandshrimppasta

1/2 510 n/a 43 n/a n/a 25.0 11.0 1090

CrablinguiniAlfredo

1/2 560 n/a 47 n/a n/a 25.0 12.0 1310

LiveMainelobster

11/4lb 45 n/a 0 n/a n/a 0.0 0.0 350

NorthPacifickingcrablegs

1order 390 n/a 2 n/a n/a 3.5 1.0 3520

Rocklobstertail

1 90 n/a 0 n/a n/a 1.0 0.0 490

Rockzilla® 1order 130 n/a 0 n/a n/a 1.5 0.0 690

Snowcrablegs

1lb 160 n/a 0 n/a n/a 1.0 0.0 1960

StuffedMainelobster

1order 240 n/a 12 n/a n/a 7.0 2.5 1150

SHRIMPCrunchypopcornshrimp

1order 560 n/a 51 n/a n/a 27.0 2.5 2100

ParrotIslejumbococonutshrimp

1order 980 n/a 90 n/a n/a 55.0 12.0 1950

ShrimplinguiniAlfredo

1/2 550 n/a 41 n/a n/a 29.0 10.0 1580

Walt’sFavoriteShrimp

1order 700 n/a 52 n/a n/a 39.0 3.5 2410

SIGNATURECOMBOSAdmiral’sFeast

1order 1500 n/a 110 n/a n/a 87.0 7.0 4400

SeasideShrimpTrio

1order 1030 n/a 68 n/a n/a 57.0 14.0 3480

UltimateFeast®

1order 620 n/a 29 n/a n/a 30.0 3.5 3370

SOUPS&SALADSBayouseafoodgumbo

1cup 190 n/a 15 n/a n/a 6.0 2.0 1130

Caesarsaladwithchicken

1order 670 n/a 14 n/a n/a 52.0 10.0 1750

Caesarsaladwithshrimp

1order 620 n/a 14 n/a n/a 51.0 10.0 1370

Creamypotato

1cup 220 n/a 19 n/a n/a 15.0 9.0 790

baconsoupManhattanclamchowder

1cup 80 n/a 12 n/a n/a 1.0 0.0 690

NewEnglandclamchowder

1cup 230 n/a 13 n/a n/a 17.0 10.0 680

seafoodgumbo

1cup 230 n/a 25 n/a n/a 8.0 2.5 1160

SpicyShrimpSoup

1cup 160 n/a 15 n/a n/a 6.0 2.5 1010

REDROBIN

Item ServingSize


SatFat

Sodium

A.1.®peppercornburger

1 1025 51 70 3 15 59.0 n/a 2032

All-Americanpattymelt

1 1315 48 60 3 12 98.0 n/a 2064

Banzaiburger 1 1033 47 68 3 25 62.0 n/a 1922BleuRibboncheeseburger

1 1042 47 69 4 21 57.0 6.0 2076

Burnin’Loveburger™

1 936 45 55 3 10 60.0 n/a 2198

ChiliChili™cheeseburger

1 923 55 59 5 10 50.0 20.0 1601

Gardenburger 1 561 10 73 6 9 23.0 4.0 1724Gourmetcheeseburger

1 931 45 53 3 9 60.0 n/a 1818

Guacamolebaconburger

1 1046 61 54 4 10 64.0 n/a 1515

Naturalburger

1 569 37 51 3 9 24.0 n/a 989

Pubburger 1 957 54 57 4 14 55.0 n/a 1310RedRobinbaconcheeseburger

1 1030 51 51 3 8 69.0 n/a 1930

RoyalRedRobinBurger®

1 1196 59 52 3 9 83.0 n/a 2113

Sauteed’Shroomburger

1 961 59 58 6 10 56.0 n/a 1352

Teriyakichickensandwich

1 905 56 64 3 20 48.0 n/a 1616

WhiskeyRiverBBQburger

1 1114 48 72 4 16 68.0 n/a 1815

RUBYTUESDAY

Item ServingSize


SatFat

Sodium

BURGERS&SANDWICHESAlpineSwissburger

asserved

1251 n/a 65 6 n/a 82.0 n/a 2041

Avocadoturkeyburger

asserved

1234 n/a 62 6 n/a 81.0 n/a 2961

Baconcheeseburger

asserved

1252 n/a 61 6 n/a 86.0 n/a 2270

Bellaturkeyburger

asserved

1126 n/a 67 4 n/a 69.0 n/a 2760

Bisonbaconcheeseburger

asserved

1032 n/a 61 6 n/a 61.0 n/a 2250

Brewmasterburger

asserved

1244 n/a 70 6 n/a 82.0 n/a 2249

Buffalochickenburger

asserved

1127 n/a 74 5 n/a 67.0 n/a 2454

ChickenBLT asserved

1137 n/a 74 5 n/a 66.0 n/a 2204

Classiccheeseburger

asserved

1192 n/a 61 6 n/a 81.0 n/a 2060

Pimentocheeseburger

asserved

1282 n/a 61 6 n/a 89.0 n/a 2092

Ruby’sclassic

asserved

1122 n/a 60 6 n/a 75.0 n/a 1820

burgerSmokehouseburger

asserved

1461 n/a 83 7 n/a 97.0 n/a 2629

TheUltimateChicken

asserved

1222 n/a 60 6 n/a 67.0 n/a 2477

Three-cheeseburger

asserved

1352 n/a 61 6 n/a 94.0 n/a 2245

Turkeyburger

asserved

997 n/a 62 4 n/a 61.0 n/a 2538

Bostonblueburger

asserved

1446 n/a 80 9 n/a 96.0 n/a 2745

SIDES&SALADSAsiandumplings

1/4 114 n/a 11 1 n/a 5.0 n/a 295

Asiansalmonspinachsalad

asserved

494 n/a 35 9 n/a 20.0 n/a 729

Asiansesamewings

1/4 190 n/a 5 1 n/a 10.0 n/a 709

Avocadoshrimpsalad

asserved

516 n/a 29 14 n/a 31.0 n/a 822

Beefquesodip

1/4 378 n/a 28 3 n/a 24.0 n/a 727

Bostonbarbecuewings

1/4 167 n/a 6 1 n/a 7.0 n/a 676

Buffaloshrimp

1/4 126 n/a 11 1 n/a 6.0 n/a 580

Carolinachickensalad

asserved

1157 n/a 48 11 n/a 70.0 n/a 2891

Cheddarfries 1/4 335 n/a 25 3 n/a 20.0 n/a 826Chicken 1/4 115 n/a 8 0 n/a 4.0 n/a 367

strips,BostonbarbecueChickenstrips,buffalo

1/4 114 n/a 4 1 n/a 6.0 n/a 375

Chickenstrips,Thaiphoon

1/4 179 n/a 4 0 n/a 13.0 n/a 297

Chickenstrips,traditional

1/4 94 n/a 3 0 n/a 4.0 n/a 222

Clubhousesalad

asserved

926 n/a 21 9 n/a 59.0 n/a 2203

Diptrio 1/4 467 n/a 27 8 n/a 33.0 n/a 821Firewings 1/4 159 n/a 1 1 n/a 9.0 n/a 647Four-waysampler

1/4 311 n/a 14 2 n/a 17.0 n/a 864

Freshguacamoledip

1/4 357 n/a 22 10 n/a 24.0 n/a 417

Friedmozzarella

1/4 182 n/a 11 2 n/a 11.0 n/a 484

JumboLumpcrabcake

1/4 68 n/a 3 1 n/a 4.0 n/a 201

Pimentocheesedip

1/4 284 n/a 16 2 n/a 20.0 n/a 505

Quesodip 1/4 317 n/a 26 3 n/a 20.0 n/a 535SantaFechickensalad

asserved

681 n/a 30 8 n/a 35.0 n/a 1099

Southwesternbeefsalad

asserved

1139 n/a 48 10 n/a 81.0 n/a 2345

Southwesternspringrolls

1/4 173 n/a 14 1 n/a 10.0 n/a 324

Spinach 1/4 310 n/a 23 3 n/a 19.0 n/a 470

artichokedipThaiphoonshrimp

1/4 191 n/a 11 1 n/a 13.0 n/a 502

Wingsampler 1/4 232 n/a 6 1 n/a 12.0 n/a 915SMARTEATINGCHOICESBakedpotato,plain

asserved

282 n/a 46 10 n/a 2.0 n/a 113

Brown-ricepilaf

asserved

226 n/a 33 2 n/a 7.0 n/a 585

ChickenBella asserved

417 n/a 9 1 n/a 14.0 n/a 1601

Creamymashedcauliflower

asserved

136 n/a 9 5 n/a 8.0 n/a 714

Creolecatch asserved

277 n/a 2 1 n/a 13.0 n/a 303

Freshsteamedbroccoli

asserved

84 n/a 3 3 n/a 6.0 n/a 222

Grilledchickensalad

asserved

547 n/a 9 7 n/a 27.0 n/a 1589

Grilledchickenwrap

asserved

465 n/a 43 4 n/a 16.0 n/a 1396

Literanchdressing

asserved

50 n/a 1 0 n/a 5.0 n/a 300

NewOrleansseafood

asserved

389 n/a 3 1 n/a 22.0 n/a 865

Plaingrilledchicken

asserved

260 n/a 0 0 n/a 3.0 n/a 150

Plaingrilledsalmon

asserved

167 n/a 0 0 n/a 9.0 n/a 30

Sautéedbabyportabellamushrooms

asserved

98 n/a 10 0 n/a 4.0 n/a 353

Sugarsnappeas

asserved

113 n/a 6 3 n/a 6.0 n/a 202

Turkeyburgerwrap

asserved

658 n/a 45 3 n/a 33.0 n/a 2514

Whitebeanchickenchili

asserved

233 n/a 21 8 n/a 8.0 n/a 1454

Whitecheddarmashedpotatoes

asserved

169 n/a 19 2 n/a 10.0 n/a 520

SONICDRIVE-IN

Item ServingSize


SatFat

Sodium

BREAKFASTSBreakfastToaster®withbacon,egg,andcheese

1order 530 20 40 2 7 32.0 10.0 1440

CroisSONIC®Breakfastsandwichwithbacon

1 510 18 29 0 5 36.0 15.0 1400

CroisSONIC®Breakfastsandwichwithham

1 430 21 25 1 4 27.0 12.0 1510

CroisSONIC®breakfastsandwichwithsausage

1 600 19 29 0 5 46.0 18.0 1340

Frenchtoaststicks

4sticks 500 7 49 2 9 31.0 5.0 490

SausageBiscuitDippers™withgravy

1order 690 16 57 0 7 44.0 18.0 1770

Steakand 1 590 28 47 5 3 34.0 12.0 1370

eggbreakfastburrito

SuperSonic®breakfastburrito

1 570 19 48 3 3 36.0 12.0 1650

BURGERS&SANDWICHESBaconcheeseburgerToaster®sandwich

1 670 29 52 3 13 39.0 14.0 1440

BLTToaster®sandwich

1 500 17 45 2 7 29.0 7.0 950

Breadedporkfrittersandwich

1 640 22 66 7 11 33.0 6.0 840

Californiacheeseburger

1 690 29 57 5 13 39.0 13.0 1060

ChickenclubToaster®sandwich

1 740 29 55 4 7 46.0 11.0 1740

Chilicheeseburger

1 660 31 56 5 11 35.0 14.0 990

Country-friedsteakToaster®sandwich

1 670 14 71 4 6 37.0 10.0 1370

Fishsandwich

1 650 22 71 7 12 31.0 5.0 1160

Greenchilicheeseburger

1 630 29 56 5 12 31.0 12.0 1070

Hickorycheeseburger

1 640 28 61 5 17 31.0 12.0 1170

Jalapeñoburger

1 550 25 53 5 10 26.0 9.0 880

Sonic®baconcheeseburger

1 780 33 57 5 12 48.0 16.0 1300

Sonic®burger

1 650 26 55 5 11 37.0 10.0 720

Sonic®cheeseburger

1 720 29 56 5 12 42.0 14.0 1040

Thousandislandburger

1 610 26 56 5 13 32.0 10.0 810

SHAKES,MALTS&SLUSHESBananacreampieshake

Regular 640 9 87 1 77 29.0 20.0 330

Bananamalt Regular 510 8 62 1 55 26.0 18.0 290Bananashake

Regular 500 8 60 1 54 26.0 18.0 280

Barq’s®rootbeerfloat/blendedfloat

Regular 340 4 51 0 50 14.0 10.0 170

BluecoconutCreamSlush®treat

Regular 350 4 53 0 51 14.0 10.0 170

Butterfinger®SonicBlast®

Regular 730 11 87 0 75 38.0 26.0 410

Caramelmalt Regular 570 8 75 0 68 27.0 19.0 430CherryCreamSlush®treat

Regular 350 4 54 0 53 14.0 10.0 170

Chocolatecreampieshake

Regular 700 8 101 0 88 29.0 20.0 410

Chocolatemalt

Regular 580 8 76 0 66 26.0 18.0 370

Chocolate Regular 560 8 74 0 65 26.0 18.0 360

shake

Coca-Cola®float/blendedfloat

Regular 330 4 49 0 47 14.0 10.0 160

Coconutcreampieshake

Regular 600 8 78 0 72 29.0 20.0 330

DietCoke®float/blendedfloat

Regular 260 4 29 0 27 14.0 10.0 160

DietDrPepper®float/blendedfloat

Regular 260 4 28 0 27 14.0 10.0 190

DrPepper®float/blendedfloat

Regular 320 4 48 0 46 14.0 10.0 180

GrapeCreamSlush®treat

Regular 350 4 53 0 52 14.0 10.0 170

Hotfudgemalt

Regular 610 8 72 1 63 31.0 23.0 350

Hotfudgeshake

Regular 590 8 70 1 62 31.0 22.0 340

Javachiller,caramel

Regular 500 7 64 0 58 25.0 18.0 360

Javachiller,chocolate

Regular 500 7 64 0 56 24.0 17.0 320

Lemon–berryCreamSlush®treat

Regular 400 5 66 1 58 14.0 10.0 180

LemonCreamSlush®treat

Regular 350 4 54 0 51 14.0 10.0 170

LemonrealfruitslushwithWackyPack®

Regular 170 0 46 0 44 0.0 0.0

LimeCreamSlush®treat

Regular 350 4 54 0 50 14.0 10.0 170

MandM’s®SonicBlast®

Regular 750 11 86 1 81 40.0 28.0 380

OrangeCreamSlush®treat

Regular 350 4 54 0 51 14.0 10.0 170

Oreo®SonicBlast®

Regular 680 11 78 1 70 37.0 25.0 460

Peanutbuttermalt

Regular 690 12 63 0 56 45.0 22.0 420

Peanutbuttershake

Regular 660 12 60 0 54 44.0 21.0 400

Pineapplemalt

Regular 510 8 67 0 58 26.0 18.0 300

Pineappleshake

Regular 520 8 65 0 57 26.0 18.0 290

Reese’speanutbutterCups®SonicBlast®

Regular 710 13 88 1 77 35.0 25.0 430

Snickers®SonicBlast®

Regular 770 11 96 0 88 38.0 25.0 530

Sprite®float/blendedfloat

Regular 330 4 48 0 47 14.0 10.0 170

SpriteZero™float/blendedfloat

Regular 260 4 28 0 27 14.0 10.0 160

Strawberrycreampieshake

Regular 670 9 95 1 83 29.0 20.0 340

StrawberryCreamSlush®treat

Regular 400 5 65 1 58 14.0 10.0 180

Strawberrymalt

Regular 540 9 70 1 61 26.0 18.0 300

Strawberryshake

Regular 530 8 68 1 59 26.0 18.0 290

Vanillamalt Regular 480 8 53 0 50 26.0 18.0 290Vanillashake Regular 460 8 51 0 49 26.0 18.0 280WatermelonCreamSlush®treat

Regular 350 4 54 0 51 14.0 10.0 170

SIDESAppleslices 1order 35 0 9 2 7 0.0 0.0Applesliceswithfat-freecarameldippingsauce

1order 120 0 27 2 23 0.0 0.0

Ched’R’Bites®

12pieces

280 13 22 1 0 15.0 6.0 740

Ched’R’Peppers®

4pieces

330 8 36 2 2 17.0 6.0 1110

Frenchfries small 200 2 30 2 0 8.0 1.5 270Frenchfrieswithcheese

small 270 5 32 2 1 13.0 5.0 590

Frenchfrieswithchiliandcheese

small 300 8 33 3 1 16.0 6.0 540

Mozzarellasticks

1order 440 19 40 2 1 22.0 9.0 1050

Pickle-O’s® 1order 310 5 36 2 2 16.0 3.0 1020

STARBUCKSCOFFEE

Item ServingSize


SatFat

Sodium

BREAKFASTSBacon,goudacheese,&eggfrittataonartisanroll

asserved

350 17 30 0 n/a 18.0 n/a n/a

BlackForestham,parmesanfrittata,&cheddaronartisanroll

asserved

370 23 32 0 n/a 16.0 n/a n/a

BrownsugartoppingforStarbucks®PerfectOatmeal

asserved

50 0 13 0 n/a 0.0 n/a n/a

ChickenSantaFepanini

asserved

400 27 47 2 n/a 11.0 n/a n/a

Chicken&vegetablewrap

asserved

290 19 36 4 n/a 9.0 n/a n/a

Darkcherryyogurtparfait

asserved

310 10 61 3 n/a 4.0 n/a n/a

DriedfruittoppingforStarbucks®PerfectOatmeal

asserved

100 <1 24 2 n/a 0.0 n/a n/a

Eggwhite,spinach,&fetawrap

asserved

280 18 33 6 n/a 10.0 n/a n/a

Greekyogurthoneyparfait

asserved

290 8 43 <1 n/a 12.0 n/a n/a

Huevosrancheroswrap

asserved

330 16 35 8 n/a 15.0 n/a n/a

NutmedleytoppingforStarbucks®PerfectOatmeal

asserved

100 2 2 <1 n/a 9.0 n/a n/a

Roastedvegetablepanini

asserved

350 13 48 4 n/a 12.0 n/a n/a

Romatomato&mozzarellasandwich

asserved

380 16 40 2 n/a 18.0 n/a n/a

Sausage,egg,&cheeseonEnglishmuffin

asserved

500 19 41 <1 n/a 28.0 n/a n/a

Starbucks® as 140 5 25 4 n/a 2.5 n/a n/a

PerfectOatmeal

served

Strawberry&blueberryyogurtparfait

asserved

300 7 60 3 n/a 3.5 n/a n/a

Tarragonchickensaladsandwich

asserved

480 35 62 3 n/a 11.0 n/a n/a

Tunameltpanini

asserved

390 22 49 3 n/a 12.0 n/a n/a

Turkey&swisssandwich

asserved

390 34 36 2 n/a 13.0 n/a n/a

COFFEEDRINKSCappuccino,withnonfatmilk

tall 80 8 11 0 10 0.0 0.0 110

Frappuccino,mocha

tall 230 6 44 0 36 3.0 2.0 180

Latte,iced,withnonfatmilk

tall 70 7 10 0 9 0.0 0.0 100

Mocha,withnonfatmilk

tall 180 12 33 1 28 2.0 0.5 150

SIDES&SNACKS

8-grainroll asserved

350 10 67 5 n/a 8.0 n/a n/a

Applebranmuffin

asserved

350 6 64 7 n/a 9.0 n/a n/a

Applefritter asserved

420 5 59 <1 n/a 20.0 n/a n/a

Asiagobagel asserved

310 13 54 2 n/a 4.5 n/a n/a

Banananutloaf

asserved

490 7 75 4 n/a 19.0 n/a n/a

Birthdaycakeminidoughnut

asserved

130 <1 17 0 n/a 6.0 n/a n/a

Blueberryoatbar

asserved

370 6 47 5 n/a 14.0 n/a n/a

Blueberryscone

asserved

460 7 61 2 n/a 22.0 n/a n/a

Blueberrystreuselmuffin

asserved

360 7 59 2 n/a 11.0 n/a n/a

Buttercroissant

asserved

310 5 32 <1 n/a 18.0 n/a n/a

Cheesedanish

asserved

420 7 39 <1 n/a 25.0 n/a n/a

Chickenonflatbreadwithhummusartisansnackplate

asserved

250 17 27 5 n/a 9.0 n/a n/a

Chocolatechunkcookie

asserved

360 4 50 2 n/a 17.0 n/a n/a

Chocolatecroissant

asserved

300 5 34 2 n/a 17.0 n/a n/a

Chocolateold-fashioneddoughnut

asserved

420 5 57 2 n/a 21.0 n/a n/a

Chongabagel

asserved

310 12 52 3 n/a 5.0 n/a n/a

Cinnamondhipscone

asserved

480 7 70 3 n/a 18.0 n/a n/a

Cranberryorangescone

asserved

490 8 73 2 n/a 18.0 n/a n/a

Doublechocolatebrownie

asserved

410 6 46 3 n/a 24.0 n/a n/a

Doublefudgeminidoughnut

asserved

130 <1 16 0 n/a 7.0 n/a n/a

Doubleicedcinnamonroll

asserved

490 7 70 3 n/a 20.0 n/a n/a

Fruit,nut,&cheeseartisansnackplate

asserved

460 19 33 6 n/a 29.0 n/a n/a

Gingermolassescookie

asserved

360 3 58 <1 n/a 12.0 n/a n/a

Hawaiianbagel

asserved

360 12 60 2 n/a 8.0 n/a n/a

Icedlemonpoundcake

asserved

490 5 68 <1 n/a 23.0 n/a n/a

Lowfatredraspberrymuffin

asserved

340 7 65 2 n/a 6.0 n/a n/a

Mallorcasweetbread

asserved

420 7 42 <1 n/a 25.0 n/a n/a

Mapleoatpecanscone

asserved

440 8 59 3 n/a 18.0 n/a n/a

Proteinartisansnackplate

asserved

370 13 36 4 n/a 19.0 n/a n/a

SUBWAY

Item ServingSize


SatFat

Sodium

SANDWICHESBeefsteakandcheese,withwhite

6” 390 24 48 5 7 14.0 5.0 1210

Breakfast,eggandbacon,delistyle

1 320 14 34 3 3 16.0 4.5 520

Breakfast,eggandcheese,delistyle

1 320 14 34 3 3 15.0 5.0 550

Chickenbreast,withwhite

6” 320 23 47 5 7 5.0 2.0 1000

Club,withwhite

6” 320 24 46 4 6 6.0 2.0 1300

Coldcuttrio,withwhite

6” 440 21 47 4 6 21.0 7.0 1680

Ham,withhoneymustard,withwhite

6” 310 18 52 4 12 5.0 1.5 1260

ItalianBMT, 6” 480 23 46 4 6 24.0 9.0 1900

withwhiteMeatball,withwhite

6” 530 24 53 6 7 26.0 10.0 1360

Roastbeef,withwhite

6” 290 19 45 4 6 5.0 2.0 910

Tuna,withlightmayonnaise,withwhite

6” 450 20 46 4 5 22.0 6.0 1190

Turkeybacon,Southwest,withwhite

6” 410 21 48 4 7 17.0 4.5 1230

Turkey,withwhite

6” 280 18 46 4 5 4.5 1.5 1010

VeggieDelite,withwhite

6” 230 9 44 4 5 3.0 1.0 510

SOUPSBlackbean 1cup 180 9 27 15 4 4.5 2.0 1160Chickennoodle

1cup 90 7 7 1 1 4.0 1.0 1180

Creamofbroccoli

1cup 130 5 15 2 0 6.0 0.0 860

Creamofpotatowithbacon

1cup 210 5 20 4 3 12.0 4.0 970

Minestrone 1cup 70 3 11 2 2 1.0 0.0 610Ricewithchicken

1cup 190 6 17 2 3 11.0 4.5 990

Tomatobisque

1cup 90 1 15 3 7 2.5 0.5 750

Vegetablebeef

1cup 90 5 14 2 4 1.5 0.5 1340

TACOBELL

Item ServingSize


SatFat

Sodium

TACOSBeef 1 170 8 12 3 1 10.0 3.5 330Chicken,soft

1 190 13 20 1 1 6.0 2.5 660

Chickensupreme,soft

1 230 15 21 1 3 10.0 5.0 570

Double-deckersupreme

1 380 15 40 6 4 18.0 8.0 820

Supreme 1 220 9 14 3 2 14.0 7.0 360BURRITOSBean 1 340 12 56 11 4 8.0 2.5 1290Beef,fiesta

1 390 14 50 5 4 15.0 5.0 1150

Chicken,fiesta

1 370 18 48 3 4 12.0 3.5 1090

Chicken,supreme

1 340 18 50 8 4 8.0 2.5 1410

Chilicheese

1 390 16 40 3 3 18.0 9.0 1080

Seven-layer

1 530 18 67 10 6 22.0 8.0 1360

Steak, 1 370 16 48 4 4 13.0 4.0 1080

fiesta

TGIFRIDAY’SItem Serving


FatSatFat

Sodium

APPETIZERSBruschettachickenpasta

asserved

1172 42 191 27 7 29.0 5.6 1260

Buffalowings

1box 574 38 6 0 2 38.0 10.0 3542

Chickenquesadillarolls

1box 821 26 67 6 3 38.0 12.0 1172

Frenchfries

1order 140 2 14 0 1 8.0 2.0 370

HoneyBBQwings

3pieces

190 11 5 0 6 12.0 3.0 630

Mozzarellacheesestick,breaded,fried

1stick 110 4 7 0 1 6.0 2.0 260

Potatoskinswithcheddarandbacon

3pieces

211 8 19 2 1 12.0 4.0 382

Shrimp,medium,breaded,

1shrimp

27 2 1 0 0 1.4 0.3 54

friedSpinach,cheese,&artichokedip

1oz 50 2 2 2 1 3.5 2.0 150

ENTRÉESCedar-searedsalmonpasta

asserved

500 30 55 9 34 12.0 6.0 400

Completeskilletmeals,Cajun-styleAlfredochicken&shrimp

asserved

280 21 34 2 4 7.0 3.0 760

Completeskilletmeals,chicken&broccoliAlfredo

asserved

270 19 28 3 2 9.0 4.0 520

Gourmetmac’n’fivecheese

asserved

792 38 76 2 12 35.0 20.5 800

Sirloinbeefsteak

asserved

185 31 0 0 0 7.0 2.8 194

SpicyCajunchickenpasta

asserved

1100 53 144 8 8 32.0 16.0 1760

WENDY’SItem Serving


FatSatFat

Sodium

Baconcheeseburger

junior 380 20 34 2 6 19.0 7.0

Bakedpotato,baconcheese

1potato 580 18 79 7 6 22.0 6.0

Bakedpotatowithbroccolicheese

1potato 480 9 81 9 6 14.0 3.0

Cheeseburger single 480 28 38 2 8 24.0 10.0Chickenclubsandwich

1sandwich

470 30 47 2 6 19.0 4.0

Chickennuggetsforkids

4pieces 334 16 15 1 0 23.2 4.9

Chili small 200 17 21 5 5 6.0 2.5GardenSensationssalad,BLT

1salad 310 33 10 4 4 16.0 8.0

GardenSensations,saladwithchickenandmandarinoranges

1salad 150 20 17 3 11 1.5 0.0

GardenSensations,springmix

1salad 180 11 12 5 5 11.0 6.0

saladGardenSensations,tacosaladsupremo,withoutchips

1salad 360 27 29 8 8 16.0 9.0

Hamburger single 470 26 43 2 10 21.0 8.0Hamburger,BigBacon

classic 570 34 46 3 11 29.0 12.0

WHITECASTLE

Item ServingSize


SatFat

Sodium

BURGERS&SANDWICHESBaconcheeseburger

single 200 10 13 0 2 12.0 5.0 500

Cheeseburgerwithjalapeños

single 170 8 13 0 2 10.0 5.0 410

Chickenringsandwich

single 350 8 16 1 1 28 4.5 320

Chickensupremesandwich

single 230 14 22 0 2 10.0 6.0 750

Fishsandwich single 310 9 18 12 1 22 3 270Hamburger,Slyder

single 140 6 13 0 1 7.0 3.0 360

PulledporkBBQsandwich

single 170 9 25 1 12 4.5 1 460

Surfandturfsandwich

single 390 20 27 1 3 22.0 9.0 720

WhiteCastle single 140 7 13 1 1 6 2.5 360SIDES

Chickenrings 3pieces

260 9 6 0 0 24 4 300

Clamstrips regular 210 8 5 0 1 17 2 620

Fishnibblers 14 280 19 24 5 0 16.0 3.5 870

piecesFrenchfries saver 350 3 32 3 2 24 4 50Mozzarellacheesesticks

3pieces

440 12 22 1 1 33 8 850

Onionchips kids 510 4 35 6 4 38 6 730Onionrings saver 220 1 21 2 3 14 2.5 190

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